Join us this Saturday, Dec 9th at 9am for a FREE class!
Also join us on Dec 9th at 6pm for our Annual Christmas Potluck Party!
Accessory Work:
Bulgarian Split Squat
8 reps (right leg)
8 reps (left leg)
2:00 rest
3 rounds for quality
*Athletes can choose the weight and increase load or remain the same each round.
Conditioning:
40 Wall ball shots (20/14)@(10/9′)
30 Pull-ups
30 Wall ball shots
20 Chest to bar pull-ups
20 Wall ball shots
10 Bar muscle-ups
For time
Post results and experiences to comments
14:37
Mod MU to: 10 SPU + 10 RD
Bulgarian SS worked up to 15# KB
12:01 Rx
Thank you for the strategy Coach. 🙂 Sorry you had to test it out first. 😉
Broke WB up in 16/14/10; 16/14; 11/9
PLU in sets of 6
CTB 6/5/4/5
BMU 5/5
Needed to keep my lunges and legs calm and it paid off for the gymnastics
12:26
70+ numbers
10# WB
Mod plu’s
Body is tired today
13:35 Rx
Did the 40 and 20 WB UB, 19/11 on the 30. I should have broken them up more. Also did larger sets of plu, with 2 extra. Was a little winded going into the c2b. The wheels came off on the mu’s. Did all reaps in singles, and had 5 fails! Need to work mu’s more, but also should have been more strategical on the wb’s. Got to the bar for the 10 mu’s at 8:15. :/
13:17mod swapped WB for cal biked (30, 20, 10)
Need to work MUs. Form is off and I am chicken winging them lately.