We start off today’s WOD with some straight up push and pull strength. Body weight pull ups and dips- plus extra weight if you are up for it. This comes on exactly the final day of our Gymnastics Specialty Class Finale at 5pm- they have been working on pull up strength all month… so for those of you who have not been showing up to work on pull ups each Tuesday at 5pm- today is your day to get in some strength work in that department. For all those Gymnastics athletes- we look forward to seeing some progress since you month of work! Stay tuned to hear more on November’s Gymnastics Specialty focus.
No debating the fact that Luke hit plenty of deadlift, push up and box jump rounds.Tuesday’s WOD at 6, 7 and 9am, again at 4 and 6pm
Midday Open Training Hour, Gymnastics Class Finale 5pm
6 sets of max rep work on the clock:
30 seconds of weighted pull ups
30 seconds of ring/bar dips
30 seconds rest
Reverse order after each set.
Post total number of reps and load for each movement to chalkboard/journals
-then-
Four rounds for time of:
21-18-15-12 reps of single arm dumbbell snatch (60/40#)
400m sprint
Post load and time to chalkboard/journals
