Join Us and Be(YOU)tiful!

Monday, November 8, 2021

Strength: 

4 Sets: 

5 x :05 L-Sit Pull-up Negatives

10 Supermans

3 Unbroken Bar Muscle Ups (Box Muscle Ups)

Note: Going further into our work on muscle ups, today we will be focusing on the core aspect of the hollow and arch hold. If you want to take the opportunity to try for a muscle up today, shoot for it! 

WOD:

4 Rounds: 

3 Minute AMRAP:

20/15 Calorie Row (15/12 Calorie Bike)

12 Deadlifts

9 Hang Power Cleans

Max Shoulder to Overhead in Remaining Time

-Rest 2:00 Between Rounds-

Rx+: 155/105

Rx: 115/85

Intermediate: 85/65

Beginner: 65/45

Cooldown: 

2 Rounds: 

1:00 Easy Machine (Row or Bike)

:30 Floor Openers (Scorpions)

:30 Slow Easy Air Squats

1:00 Upper Back Foam Roll

fill out the form below to get started!

Take the first step towards getting the results you want!