*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

5/side Tempo Strict Single Leg Knees-up (1-0-2)

+

20-30 second Handstand Hold

Knees-up, pull up your knees at a normal pace, and then lower under 2 seconds. You’ll know if you’re doing this right or not because total time on the Pull-up Bar should be 30-35 seconds. If you’re not comfortable kicking up into a Handstand you can walk-up with your belly facing the wall, or do a Stink Bug hold.

1b) 15:00 – 30:00 – Every 1:30 x 10 sets:

5 Dumbbell Bent Over Rows +

5 Dumbbell Hang Power Cleans +

5 Dumbbell Push Press

Performed as a complex. Try and pick a weight that you can maintain for all 10 sets. Pick something that is also going to challenge you.

1c) 30:00 – 40:00 – Every 2:30 x 4 sets:

2 minutes of Ski/Bike/Row/Run @ Time Trial Pace from 3/13/19

Use the same machine as last week. This is 2 minutes on, 30 seconds off at your pace from last week. For instance if your rowed an 8:00 2K, you were at a 2:00/500m pace. If you don’t write down your workouts and results it pays to start as it will help guide you and give you the best opportunity at progressing and become a fitter and better athlete.

Extra Work:

2) Ring Dip Support: 7 x :30 ON/:30 OFF

Scale as needed.

3) Banded “No Money’s”: 5 sets of 20

Rest 90-120 seconds between sets. Focus on activation and position, not speed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE