May 14, 2015

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WOD – May 15, 2015

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD:

Warm-up:

Bulletproof shoulder complex

 

Prep:

Kipping pull-up progression

  • if able to successfully perform kipping pull-ups, work on kipping C2B pull-ups
  • If unable to hang from bar or poor shoulder mobility, work on ring rows

then,

Review rowing technique

then,

row 250

10 thrusters (45lb)

10 pull-ups

 

 

Training:

**Benchmark Friday**

“Jackie”

For time:

row 1000m

50 thrusters (45lb)

30 pull-ups

 

Post time to comments!

(last completed 2/25/15)

 

Accessory work:

Rest 3 min from WOD then 200 double unders or DU attempts

 

 

Scaling options:

General

  • scale volume (ie row 500m + 25 thrusters + 15 pull-ups)

pull-ups

  • sub ring rows
  • scale jumping pull-ups from lowest possible box