WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Nov 15 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
Dolphin(Time) Warm-up: 3 rounds not for time of: 45 secs of jumping jacks 8 shoulder pass throughs, pvc pipe 8 walking lunge steps 6 inch worms 4 low ring muscle-ups (lots of leg assist) (or 4 chest-to-bar pull-ups) Skill/Strength: Low Ring Muscle Up Chest to Bar pull up Double under practice Complete as many rounds as possible in 12 mins of: 30 Double Unders 10 Burpees 3 Bar Muscle-ups Scaled: Complete as many rounds as possible in 12 mins of: 60 Single Unders 10 Burpees 3 Chest-to-bar Pull-ups Chest-to-bar Pull-ups, Chin Over Bar Pull-ups or Ring Rows Optional: Tempo Strict Pull-ups 10x1 Rest as needed between sets. 4-10x1 rep Tempo- 3137 Eccentric (descent): 3 secs Pause (bottom): 1 sec Concentric (ascend): 3 secs Pause (top): 7 secs L-Sit 1x 120 secs Accumulate 1-2 mins. |
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