[creativ_alertbox icon=”” colour=”green” custom_colour=”#ea02bc”]It is Tuesday! That means we have weightlifting club at 5:30PM. Regular WOD classes are at 4:45PM and 6:30PM![/creativ_alertbox]

Skill

EMOM 10 Minutes
Sustainable set of kipping CTB Pull-Ups. Work on your standard C-kip or work on butterfly pull-ups. If you are still working on building strength work on max sets of strict pull-ups.

WOD

5 Rounds with 1 minute on each station.

Double Dumbbell Thrusters 45/30lbs
Row for Calories
Box Jump 24/20″
REST

Off Ramp WOD

3-5 Rounds with 1 minute on each station.

Double Dumbbell Thrusters or Goblet Squats to target
Row for Calories
Box Jump or Step ups
REST

If you are still working on your squat mechanics use a target or go with goblet squats and focus on keeping your torso upright with your knees tracking over your feet.