TUESDAY 10-31-17

ANNOUNCEMENT

HAPPY HALLOWEEN 👻

5:30 PM class is Cancelled❌

NO HIIT CLASS @ 5:30

also…

 

HAPPY BIRTHDAY TO COACH MARY❤️ HOPE YOUR DAY IS SURROUNDED WITH LOVE AND EVERYTHING YOUR HEART DESIRES💞

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Warm up
3X
100 m run
10 SHPT
8 Ring Rows
8 Box dips
Then
(2 sets)
20 X – Hand Plank Shoulder Taps (fast)
10 X Reverse Snow Angels
(3 sets)
5 X – Banded Prone Lat Pull-Down x 5
5 X– Bar Hang Knees-To-Chest

GYMNASTIC SKILL
Every minute, on the minute, for 3 minutes (3 sets) of:
Arch Under Bar Jump to Support x 5-8 reps

(3 sets) of:
3 x– Ring Pull-Ups with False Grip
*Pull the rings as low to your chest as possible.
3x – Muscle-Up Negatives on Low Rings

 

WOD Partner or Rest
3 Rounds (1:1)
50 Double Unders
10 Muscle Ups (Scale to 20 Pull Ups or CTB pull ups)
*However long the round takes you, rest that same amount and start again!  Or you can do this with a partner similar in skill level with you where you can alternate rounds for 3 rounds EACH

 

 

 

 

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