Wednesday, October 7, 2015

Today's Workout:
Scheduling Reminder: we will be following a Holiday Schedule on "Columbus Day" Monday, October 12th: 8:30am and 10:00am classes only.
A. 3 sets, not for time, of:
Weighted V-Ups x 15-20 reps
(hold weight overhead for these sets)
Strict Ring to Sternum Pull-Ups or Strict Supinated Pull-ups x 6-8 reps

B. Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 30 Double-Unders + 10/7 Pull-Ups
Minute 2 – 10 Front-Racked Alternating Reverse Lunges (95/65 lbs)
Minute 3 – 12 Push Press (95/65 lbs)

When the clock hits 15:00, perform…

Three rounds for time of:
30 Double-Unders
10/7 Pull-Ups
10 Front-Racked Alternating Reverse Lunges (95/65 lbs)
12 Push Press (95/65 lbs)

Absolutely, no dropping the bar from overhead. Penalty is to stop and perform 10 Bar Facing Burpees. Goal is to finish under 24-minutes. Time cap is 30-minutes.

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