02/10/2017

Encinitas, South Vista – Group Class

Warm-up

Run 400m

4 Inch Worm

15 Push Up

4 Wall Walk Up

Foam Roll everything

Pec Smash

Trap Smash

Strength

18 min cap

Advanced

Choose one of the following:

A. 6 sets of 6 unbroken muscle-ups

B. 7 sets of 5 unbroken muscle-ups

C. 8 sets of 4 unbroken muscle-ups

D. 9 sets of 3 unbroken muscle-ups

Rest as needed between sets

BEG and INT

A)

Pull Ups

BEG- 3 sets x 10 banded pull-ups, then 3 sets ×8 curls with barbell

INT- EMOM 2-6 strict pull-ups for 6 Min

INT plus- EMOM 2-6 strict chest to bar pull-ups for 6 Min

B)

DIPS

BEG- 3 sets of 12 parallette dips. (add weight to lap)

INT- 4 sets × 5 strict static dips

INT plus- 4 sets × 5 strict Ring dips

Metcon

Metcon (AMRAP – Reps)

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

Deadlift 225/155

Handstand push-ups

Rest 5 minutes

Then, following the pattern of 3-6-9-12, etc. reps, complete as many reps as possible in 7 minutes of:

OHS Squat 75/55

Push Up with Release
Rx plus

Deadlift 255/185

OHS 95/65