CLASS WOD

“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Jerk Complex
Jerk Primer
4 Sets of 3: Jerk Balance
4 Sets of 3: Tall Jerk

Followed by...
On the Minute x 10:
1 Push Jerk
1 Split Jerk

2. Body Armour
3 "Giant Sets":
8 Bench Press Repetitions
Max Strict Chest to Bar Pull-Ups
20 Weighted Sit-Ups
Rest 3:00 between rounds.

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups
3 rounds:
Max False Grip Hang on Rings
Rest 1 min

2. Strength
5 rounds (not for time):
5 Ring Dips
10 Ring Rows (feet elevated)
10 V-ups

Developing the Pull-Up
1. Strength
5 rounds:
10 sec Chin-Up Negative
5 DB Strict Press
10 V-ups

2. Prehab
Crossover Symmetry Iron Scap


Muscle-Up +
1. Strength
5 rounds:
5 Kipping Ring MU
5 Ring Dips
Max L-Sit on rings

2. Prehab
Crossover Symmetry Iron Scap

Announcments

  • Modified class hours from Monday December 17th to January 7th: 10:00 am and 6:30 pm class are cancelled

  • Gym will be closed December 23rd, 24th, 25th, 26th, 30th, 31st and January 1st

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