Tuesday January 17

January 16th, 2017
by:

Specialty Class

CYoga is back! Tuesday’s at 7:30pm-8:30pm.

CYogaRyan

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