WOD – July 13, 2015

Great turnout for the Glorious Gallop on Friday!  Way to show your support!

 

Our next in-gym competition is scheduled to be in early August  (Saturday, 8/1) and will be followed by a gym party.  More details to come.  Mark your calendars in the meantime!

 

On-ramp starts Monday, 7/27.  Tell your friends!  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.

 

Kayla, our physical therapist, 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

Prep:

kipping pull-up progression

then,

strict pull-up practice

  • 3 sets of 5 strict pull-ups (sub eccentric/negatives if unable to do strict pull-ups) with 2 min rest between sets

 

 

Training:

“Double Impact”

AMRAP 20 mins of:

5 pull-ups

7 burpees

9 box jumps

EMOM sit-ups (1 sit-up 1st min, 2 sit-ups 2nd min, 3 sit-ups 3rd min, etc.)

(compare to 8/5/14)

 

 

Post rounds completed to comments!

 

 

Scaling Options:

pull-ups

  • sub jumping pull-ups
  • sub ring-rows
  • no bands!

box jumps

  • sub box step-ups

236 Thoughts on “WOD – July 13, 2015

  1. 5 rounds RX

  2. Keith on July 13, 2015 at 8:54 am said:

    7 step up and jumping pull ups

  3. Leanne on July 13, 2015 at 8:55 am said:

    8 rds + 13 RX, box jumps, no step ups

  4. Nicole on July 13, 2015 at 11:38 am said:

    5rds +5 (jumping pull-ups and step ups)

  5. Kevin on July 13, 2015 at 6:31 pm said:

    7+2. (RX’d 6 rounds. @ 17th minutes thru 20, did 10 s/u’s emom, got thru 7th Rd + 2 pu)

  6. Mike C on July 13, 2015 at 9:30 pm said:

    I think 6 + 19 RX

  7. 5+16 jumping pullups

  8. Becky K. on July 15, 2015 at 7:32 pm said:

    7+12 50% jumps and 50% step ups

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