Tuesday January 17
Specialty Class
CYoga is back! Tuesday’s at 7:30pm-8:30pm.
Strength / Skillwork
Back Squat
3-3 | 3-3-3-3-3
2×3 @ 45, 55% (4141 Tempo)
4×3 @ 70, 80, 85, 85, 85%
WOD
Progressive AMRAP Bodyweight Chipper
- 5 Bar Muscle-Ups
- 10 Pistol Squats
- 15 Handstand Push-up
- 20 Prisoner Squat (1.5 rep)
- 30 Strict Pull-ups
- 40 Box Jumps, 30/24″
- 50 Toes to Bar
- 60 Lunge Jumps
Score = Final Time – 6:00 – (extra reps x:05)
Follow the Clock:
0-1:00 AMRAP
1:00-2:00 Rest
2:00-4:00 AMRAP
4:00-6:00 Rest
@ 6:00 start the Chipper
Rx+: as written
Rx: C2B, 12″ Box Pistol, 1 abmat HSPU, Kip P/U, 24/20″
Elements
25:00 AMRAP
- 15 Calorie Row
- 30 Lunges
- 15 Push-ups
- 30 Squats
- 15 Leg Lifts