Daily WOD

EMOM for 7 minutes
5 Chest to bar pull-ups
then
3 rounds for time:
15 Thrusters 95/65# Rx+115/85#
10 Ring Dips
50 Double unders

Today begins the 1000 Pull-up challenge for the month of October.  Our focus for the month will be improving pull up strength.  That is roughly 33 per day.  Pull ups you do in workouts will count towards your total.  So after today you will only have 965 left to do.  Get to class early and do some pull ups.  Stay after and do some.  Keep track of your total for the month and when you hit 1000 we will put your name on the board.  We would like to see everyones names up there.

The Waiting Room

image

September 30, 2014

Wednesday 10.01.2014

EMOM for 7 minutes 5 Chest to bar pull-ups then […]
September 29, 2014

Tuesday 09.30.2014

EMOM for 14 mins: Even min 5 Deadlift 275/185# Odd […]
September 28, 2014

Monday 09.29.2014

1 Clean and Jerk EMOM for 12 min ascending load […]
September 26, 2014

Saturday 09.27.2014

Teams of 2: AMRAP 20 100 Wall ball 20/14# 50 […]