July 1, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox]


EMOM 10 Minutes
Odd Sustained set of Strict Pull Ups
Even :30 Second Support Hold on Rings

On the odd minute perform a straight set of dead hang pull-ups that you can sustain for 5 rounds.  During the even minute try to hold support on the rings for 30 seconds.  If you are new to the rings have a partner spot you so the they don’t fly out. Remember to actively turn the wrists out.  Scale the movement up by performing an L-Sit.


AMRAP in 10 Minutes

Deadlift 225/155lbs
EMOM 5 Burpee Bar Hops

Workout notes: The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform deadlifts for the remainder of the minute. Your score is your total number of deadlifts completed by the end of the 10 minutes. Your chosen deadlift weight should be challenging but lower than 60-65% of your 1RM.  You should be able to perform multiple repetitions during every interval while maintaining the posture in your low back.   Burpee bar hops can be scaled to step over burpees if you want to save your legs for the deadlifts!

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