19 Days and Counting

29
Nov

19 Days and Counting

Only 19 days left until the Grand Opening of DECF South!  Todays challenge is 19 unbroken pull ups, scaled athletes can use a green band.  Good luck!

 

GROUP CLASS WORKOUT

 

Warm Up: 3 Rds:

15/12 Cal, 10 Pushups, :25 sec Hollow Body

Finish with: 1 Min Banded OH Distraction, 15 GM, PT
Challenge: 19 Unbroken Pull Ups/ Scaled: Green Band

 

Strength:

Bench 6×4 Increase in weight Every 1:25

Lean: No Strength

 

 

Metcon:

Welded

 

10-8-6-4-2
Squat Cleans 135/95
S2OH 135/95
20-16-12-8-4 T2B

Adv: 155/105
Adv: 5-4-3-2-1 Rope Climbs

Instead of T2B

 

Welded Lean

For Time:
300/220 Cal Bike
or
7500m Row

 

Mobility of the day: Tricep Extension Smash (pg. 277)

Improves: Front Rack position, Bench Press, OH Position

 

 

YOGA SCHEDULE 

Strengthen & Lengthen
6 to 7am

4:30pm
Rest & Restore

7 to 8am

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