WOD - 2/2/15


Skill:  Ring Push-up progressions

Strength:  Back Squat 65, 75, 85, 90% x 4-3-2-1+

WOD:  8 min. AMRAP

  • 8 Ring Push-ups
  • 10 Box Jump-overs (24/29)

Post Workout:  3 Rounds

Challenge of the Week:  Fastest 200m run.

*Post score to whiteboard

Pull-up Program

Pull-ups are a very functional movement that everyone can improve on when training them consistently.  This program is to help you get your first strict pull-up and if you already have strict pull-ups, this will help you get more! The exercises in the program will take an extra 10-20 minutes a few times a week, and will be done on your own time.  Building up strength for pull-ups takes commitment and consistency; if you put in the work, you will benefit.  Please let us know if you have any questions!

Day 1:  

  • 3x8 scapular pull-ups
  • 3x12 assisted pull-ups (if using a band, pick a size that makes all 8 reps difficult so that you cannot perform more than 8)
  • 3x10 challenging ring rows
  • 2x12 banded face pulls

Nutrition Challenge

It is the start of Week 4 of the Nutrition Challenge! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. Be rewarded by great prizes, but most importantly, you will look and feel amazing, improve your training performance, decrease your body fat composition, and improve your energy levels!  

Without challenge, there is no change.
Live Better - Feel Better - Perform Better