Announcement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend! Open Gym will be 9-10AM.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:20 x Ring/Static Dip Support
7 x Hollow Rocks
10 x Medicine Ball Cleans
III. Mobility
Impact/Focus: Ring/Static Dips
Warm up as necessary before completing one of the following workload options based on your current level of progression.
I. Weighted Ring Dips 5-5-5-5-5
II. Ring Dips 5 x 8-12 reps
III. Static Dips 5 x 8-12 reps
Notes: Scaled options include using resistance bands in order to complete full workload.
“Yumbo”
Complete as many rounds/reps as possible in 12:00 of
4 x Clean & Jerk (135/95)
8 x Burpees
12 x Slamball (40/20)
Post rounds/reps completed to comments.
Weighted ring dips: 20Kg x 5
Yumbo: 3Rds @ 135#
15# weighted ring dips x 4
4 rounds +1 @ 135 Rx
“Weighted Ring Dips 5-5-5-5-5”: 20kg/44#
“Yumbo”: 4 + 4 C&J (115/40)
That was deceptive…