Tuesday 5.24.2016

Mr. Wagstaff showing off his ninja like abilities on our newly hung pegboard!

Mr. Wagstaff showing off his ninja like abilities on our newly hung pegboard!

Warm Up

General Warm Up (5:00)
-Circle Drills (see whiteboard)

Air Squat Prep/Review/Drill (5:00)
-Review Points of Performance and Drill

Push Up Prep/Review/Drill (3:00)
-Review/Drill

Pull Up Prep/Review/Drill (7:00)
-Dead Bug/Superman (on floor)
-Dead Bug/Superman (on rig)
-Front/Back + Knees High & Pull Down
-Hip Open Drill (on floor)
-Full Pull Up (front/back + knees high, pull and open hip)
-Push away from the bar (hard)

WOD - Primary Focus

"Cindy Redux"

AMRAP 15:00

10-15-20-25-30-etc. Pull Ups
20-30-40-50-60-etc. Push Ups
30-45-60-75-90-etc. Air Squats

Accessory - Secondary Focus

Core/Grip Work

EMOM x 12
Odd: Farmers Carry (length of rig)
Even: Max Effort L-Sit

 

Gatorz Sunglass - Made in the USA