Up and Away

Up and Away

Strength:

Pull Up, 5-3-1
Skill work after; HSPU, Handstand Holds or Wall Climbs

Sport Strength:

1a) 4 x 4 Weighted Chest to Bar Pull up ( No Kip) 

1b) 4 x ME HSPU (Strict or Kipping)

WOD:

12 Minute Ladder....
1 Push Up, 1 Jumping Squat
2 Push Ups, 2 Jumping Squats
Repeat pattern until time is complete. Go immediately into the next set, this is not every minute on the minute.

Daily Challenge:

Center Plank Hold, 3 x :30 sec

Mobility:

Biceps on Post, Lying Side Twist w/ Band

Post loads for Pull Up and time for WOD to comments.

Burpee Challenge Day 32, Total 512

11 comments (Add your own)

1. Wade wrote:
5:45 champions class
18rnds + 9 push ups

Wed, October 24, 2012 @ 8:42 AM

2. Ryan Brown wrote:
I miss Waders

Wed, October 24, 2012 @ 11:15 AM

3. Andrea wrote:
9 a.m. EFA class

17

Wed, October 24, 2012 @ 12:12 PM

4. Ginny wrote:
Don't forget about Friends and Family night tomorrow at 6:30PM AND The Pumpkin Carving Party Saturday night and The Rosenau's!! Details on the Halloween shindig are on the Facebook group page and also posed on the Events Board at the gym. Come be social!

Wed, October 24, 2012 @ 1:12 PM

5. Beefcake wrote:
14 rounds + 2 Push-Ups

Wed, October 24, 2012 @ 5:40 PM

6. Ginny wrote:
31 Burpees for yesterday and 32 Burpees for today.

Team WOD x 3 or 6 depending on how you break it down. Fun evening!

Wed, October 24, 2012 @ 9:37 PM

7. Travis Washabaugh wrote:
did some sprints before class got started.
WOD: 18 rounds + 8 pushups

Thu, October 25, 2012 @ 8:06 AM

8. LindyLou wrote:
Pull-up practice

WOD:
11 rounds + 1 push-up (air squats)

Thu, October 25, 2012 @ 5:32 PM

9. Anna wrote:
Yup, that'll do it. You have my apprecitaoin.

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