December 11, 2013

CHRISTMAS PARTY COUNTDOWN: 4 DAYS

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FATHER AND SON SUPERMAN

Dustin and Austin Martin

CHRISTMAS PARTY TIPS:

DON’T FORGET YOUR ID.  We hired a caterer to run our bar this year, so you may need to provide ID to be served.

DRESS TO  IMPRESS.  Although this is at our gym, it is a classy event so show us how nicely you clean up.  We already know what you look like in workout clothes.

WOD:

Fitness:

100 Double-unders

15 Ring Dips

20 Thrusters (95/65)

15 Ring Dips

100 Double-unders

 –

Performance:

100 Double-unders

10 Muscle-ups

20 Squat Clean Thrusters (135/95)

10 Muscle-ups

100 Double-unders

TIME CAP: 25 minutes

WOD TIPS:  This chipper is just a long GRINDER.  By grinder, I mean you are just going to toil away as best you can.  No real strategy here.  Obviously you want to complete the workout in the time requirement so scale to single jump ropes, ring dips to bar dips and weight as necessary.  

Supplemental Performance Training:

Back Squat

5 reps @70-75%

3 reps @ 75-80%

1 rep@ 80-85%

5 reps @ 75-80%

3 reps @ 80-85%

1 rep @ 85-90%

*Can go a little heavier with your percentages if your feeling good, but Do NOT exceed 95%.

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806