*RESERVE YOUR SPOT TODAY’S CLASS
Work up to a 3 Rep Max Weighted Ring Dip OR work down in bands OR Weighted Push Ups
Then………
Black/Blue/Grey WODs
For Time:
10 Muscle-Ups (10 Pull-Ups AND 10 Ring Dips) (with Bands)
60 Double Unders (30 Double Unders) (120 Singles)
20 Box Jump Overs (30/24) (24/20) (20/12)
160 Feet Overhead Walking Lunges (45/25) (25/10) (No Weight)
20 Box Jump Overs (30/24) (24/20) (20/12)
60 Double Unders (30 Double Unders) (120 Singles)
10 Muscle-Ups (10 Pull-Ups AND 10 Ring Dips) (with Bands)
June “COOL” Board
***Make some goals for yourself for June
– Megan – 1st Rope Climb
– Andrea – 1st Rope Climb
– Michelle – 1st Rope Climb
– Megan F. – 165# Front Squat
– Eddie – 225# Front Squat
– Shelly – 45 C2B Pull Ups in WOD
– Stephanie – 45 Pull Ups in WOD
– Brad – 305# Front Squat
– Steve B. – 290# Front Squat
– Jordanne – 205# Front Squat
– JoJack – Deadlift 500# x 3
– Michelle – Deadlift 175# x 3
– Chrissi – 255# Deadlift
– Kati – Deadlift 250# x 3
– Pete – Deadlift 300# x 3
– Claire – Deadlift 215# x 3
– Brad – 170# Snatch
– Wes – 1st Bar Muscle Up!
– Bob – 1st Bar Muscle Up!
– Jacque – 120# Clean & Jerk
– Morgan – 150# Clean & Jerk
5 Responses to 6/17/14