Tuesday 12/14/21

September 27, 2022
Tuesday 12/14/21

COVID-19 Attestation Agreement

An important email landed in your inboxes on Tuesday afternoon. All members must fill out Attestation Agreement by Friday. After checking junk/spam, please let us know if you have not received the email.

The Board

The Mobility

Lat Foam Roll

The Warm-Up

The Strength


L1:Box Wall Walk OR Plank to Elevated PlankL2:Box TTB Lat Pull Down DrillL3:Box TTB Arch to Strict TTBL1: KAH on RingsL2:Toes to RingsL3:HSPU + Hold (NEW)

The Met Con

We've been following the rep scheme below for a few WODs lately, and have come to really like the stimulus. It's basically a 2 part WOD. Get through Part 1 as fast as possible, and AMRAP for a score with all time remaining. The nice part is, all athletes are working hard for the same amount of time, no matter how fast you get through each piece.The goal is to finish Part 1 and make it to the AMRAP. Choose a weight that will allow you to do so.

Part 1:

Down Ladder12-10-8-6-4-2


For Example:Round One: 12 SDLHP, 12 PUSH-UPS, 12 DL, 12 STOH, 6 DEVILS PRESSRound Two: 10 SDLHP, 10 PUSH-UPS, 10 DL, 10 STOH, 5 DEVILS PRESS

Part 2:

As Many Rounds/Reps with time remaining:4 Reps of all Movements

The Finisher

Rev. Fly on Incline Bench

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