09 Dec Tuesday December 10, 2019
Lift Off at Harbor East is tomorrow! Come lift!
White Elephant and Holiday Party is Friday December 20th! Details on the blog.
Holiday schedule is on the blog.
8 min EMOM
Pull ups – 7 Strict or 4 Negatives + 10 second chin over bar hold
BW (Cindy) – 3-6 Pull ups + 6-8 Push ups (pick #s you can maintain)
Toes to Bar – 5 Strict Toes to Bar (Get as high as you can, straight legs)
Doubles – 10 Doubles Jumps (no rope) then Attempt Doubles
HSPU – 5-7 HSPU (strict or kipping)
Muscle ups – 3 Muscle ups or 5 Turn overs and 10 second bottom of dip hold
Snatch – 2 Snatches every minute at 105-110% of your Isabel Weight
30 DB Goblet Squat
30 DB Push Press (15 each side)
___ Cal Row
Fitness: 22 Cals
Performance: 25 Cals
Open: 30 Cals
Athletes: Week 4 of our IA Challenge. Keep up that weakness work! The workout should be 12-15 minutes. The row portion should be aggressive and kept under 90 seconds.