GYMNASTIC SKILL WORKSHOP SUNDAY AUG. 15 10-12:30PM Coaches Melissa Lopes, Danya Armstrong, and Jerry Hill will be leading this exciting workshop where we will go over Muscle Ups, Free standing Handstands, Handstand Pushups, and Paralette Work! We will be exploring new ways to perfect your Muscle Ups, Handstand work and Core Strength. We’ll be introducing assisted Muscle Ups, Handstand Pushups using bands and paralettes. In this workshop we will spotting one another, so you must feel comfortable with being touched. If you still haven’t perfected these skills, this is the time to come in and learn new ways to work!
100811 Wednesday WOD: Back Squat 5×5, Take exactly 5 sets including warmups to find a 5 rep session max.
Optional 6th Set: Drop 20% off your top load and “rep-out”, how many reps can you get? **You must display perfect form on these “rep-out” sets, once form or range of motion falters bring your set to an end**
Alternate WOD: 2 Rounds of: 400m Run, walking Lunge 200 meters (Montgomery and Back), 400m Run, 60 Situps
“After Party” 3, 4, or 5 rounds of: 20ghd situp (30 regular), 30 Jumping lunge