Columbus Day Schedule
All classes are running according to schedule
The Board
The Mobility
Low Back with PeanutMcKenzie Press-Up
The Warm-Up
PVC WindmillGood Mornings (PVC)
The Strength
- Just like we did last week with the deadlift, we are working on a S-L-O-W descent. 0:05 to get from the standing position down to the floor. This will ask you to work very hard to keep your form on point throughout the entire descent. There will be no pause on the ground. Fire right up to the top which should take you no longer than 0:01. As soon as you get to the top, start your descent into rep #2.
- We will be doing 5 sets of 3 reps.
https://youtu.be/sd4AfRKBWNA
The Met-Con
This work-out is a Sumo Deadlift Down Ladder. You will work from 10 reps to 1 as fast as possible.The handstand push-ups and double under reps will stay the same every round.For Example:
- 10 SDL, 5 HSPU, 25 Unbroken Double Unders
- 9 SDL, 5 HSPU, 25 DU
- 8 SDL, 5 HSPU, 25 DU
Remember, not everyone should be kicking upside down on the wall. Please know your limits and scale accordingly. The risk outweighs the reward for many.Scaling the handstand push-up can be done by doing pike push-ups or seated dumbbell press
The Finisher
https://youtu.be/ZGchgrQLfno
