ANNOUNCEMENT: DON’T FORGET THE NUTRITION SEMINAR AT 6:30PM. THE MEETING WILL BE HELD UPSTAIRS IN THE MEZZANINE. IF YOU ARE INTERESTED IN THE PROGRAM, BUT CAN NOT ATTEND, PLEASE REACH OUT TO COACH TAYLER (email@example.com) OR COACH KALLIE (firstname.lastname@example.org)
Complete For Time
(15/21) C2B Pull Ups
(12/15) Bar Facing Burpees
9 Shoulder to Overhead (135/95)(185/125)
For today, the RX option is 15-12-9 rep scheme and the Rx+ is 21-15-9. If you are working on your chest to bar pull ups and the option of 15 per round is too much, lets look to alternate rounds between regular pull ups and C2B. Same can be done for the Rx+ option. Remember this is YOUR workout and our goal here is to get on the rig and work on the pull ups AND C2B. Your Coach can help you determine what is best for you. As a guide, weather you are doing RX or RX+, we want to have as few breaks on the pull up variations as possible. Thinking 3-4 sets MAX to get to your number.
Also, in the Rx option, by slightly reducing reps on the bar facing burpees, we are allowing more emphasis to be on the rig.
For the shoulder to overhead, we are looking to be heavy and really testing your ability to hang on for all 9 reps for the 4 rounds. It’s ok to break these, but do you best to just grid them out.
AT HOME WOD
12 Body weight good mornings
12 Glute Bridges
25 Sit Ups
24 DB Deadlifts
25 Sit Ups