NEWS

  • HOLIDAY PARTY TONIGHT!!
  • JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.

WOD

“Found Love”
1K Row
30 Push Ups
20 Dumbbell Snatches (50/35)
10 Back Squats (225/155)
500 Meter Row
30 Push Ups
20 Dumbbell Snatches (50/35)
10 Back Squats (225/155)
250 Meter Row
30 Push Ups
20 Dumbbell Snatches (50/35)
10 Back Squats (225/155)

WOD Guidance & Goals:
This is a GRIND! Push the row, you’ll have a break on the push ups. Break push ups into small, smart sets (3-5) to minimize rest. Dumbbell snatches go unbroken. Back squats are FROM THE RACK! Choose a weight you can do for 10 reps unbroken if you were fresh. Target 20 minutes. 

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Courtesy of Icon Athlete