Lincoln Square Schedule Reminder:
5:30am WOD
6pm WOD
7pm WOD
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!

 

The Garage Games Team  Shot.  Congrats to all three teams and the impact CFD had on the Galt Games this weekend.  We are the best!
The Garage Games Team Shot. Congrats to all three teams and the impact CFD had on the Galt Games this weekend. We are simply the best!