Lincoln Square Schedule Reminder:
7:30pm WOD Team Derecho
Our next Onramp in Lincoln Square starts 7/29. There a few spots left, please contact [email protected] to save your space. New onramps will run every 4 weeks for 2013!
A. Take 18 minutes-
Floor Press: Find your heavy 10
B. Take 12 minutes-
Pull up Cage Skill/strength work:
Beginner: Partner assisted Strict Pullups
Intermediate: Partner assisted Strict Bar Muscle Ups
Advanced: Partner assisted Strict Ring Muscle Ups
-The focus is building strength in the movement, keep it strict and push out as many rounds and reps as possible in time given!
C. 10 minute Amrap
*1+ Power Clean 155/105lbs
15 Deadlifts 155/105lbs
30 Lateral Bar Hops
*Every round increase the number of Power cleans by 1. First round, 1 power clean, 2nd round, 2 power cleans, etc…
D. Bonus Round: Optional
100 Hollowbody rocks followed by 1 max plank effort!