Friday Nov 10, 2017
  • Classes
    • 6am
    • 7am
    • 9:30am
    • 3pm
    • 4pm
    • 5pm
    • 6pm

FRIYAY!

Competition Class

Strength

Skills&Drills

GYMNASTICS

STRICT C2B Pull-ups
5 Sets of 70% of Strict C2B Best
- rest 90s-2min b/w efforts
*If 0, use spotter for 5x3 strict
or go to low bar

Kipping/Butterfly C2B
5x50%+4 of best set w/
1min rest between sets
*if 0, or still working on pull-ups,
do 7 sets of 5 perfect kip/btrfly pull-ups

CORE

3 Rounds for Quality
10 Single Leg RDL ea (KB or DB)
10 Barbell Roll outs (from knees -
stay hollow)
30s Hanging L-sit

MetCon

10min EMOM

odds: 1 Snatch + 1 OHS 
evens: 1 Step Box Jump (AHAP) 

20min AMRAP 
10 Snatches 
25 Wall Balls 20/14
50 Double Unders
RX: 75/55, 95/65, 105/75, 115/85, 135/95, 155/105
RX+: 135/95, 165/115, 185/125, 205/135, 225/245