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Sep 202011
 

Effective today, Tuesday night classes will be switched from 6:15 to 6:30 in an effort to open another evening class on Tuesdays and Thursdays soon!

 
Warm up:
mobility
row 500 meters
burgener warm up
10 each of:

  • overhead squats
  • pull ups
  • push ups
  • opposite knees to elbows
  • GHD
    • sit ups
    • hip extensions

 

Skills:
pull ups
  • stringing together
  • hip function
  • alternatives and progressions

 

WOD:
3 rounds for time of:
15 handstand push ups
20 alternating knees to elbows
run 400 meters

 

Tabata taking a brief rest between deadlifts

 

Post time to comments

 

  7 Responses to “”

  1. nick says:
    September 20, 2011 at 10:27 AM

    16:04, 2ab mats/35# plate on hspu

  2. Steve Bein says:
    September 20, 2011 at 10:36 AM

    12:52 2 rounds with 2 ab mats, One round with 1 mat.

  3. Linda Sawano says:
    September 20, 2011 at 10:39 AM

    14:36 2ab mats + 15lb plate for HSPU

  4. MM says:
    September 20, 2011 at 1:10 PM

    15:16 hspu w/ bar

  5. Shayne says:
    September 20, 2011 at 1:39 PM

    13:28 with 2 ab mats

  6. DScobel says:
    September 20, 2011 at 1:49 PM

    12:20 2 ab mats for HSPU

  7. Bullfrog17 says:
    September 21, 2011 at 6:34 PM

    13:54 1 ab mat

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