Monday – 170227

170227KellenBirthday

Happy Birthday Coach Kellen!

Announcements

  • Physical Therapy TONIGHT!!!
    • Dr. Ed Bloom will be in the gym tonight (2/27) from 6-8pm offering screens, dry needing, graston and more.
    • Screens are FREE, dry needing and graston are $15, graston only is $10.
    • Comment on our Facebook post, by clicking here, with your desired time to sign up for your 15 min spot between 6-8pm.
  • Friday Night Lights
    • The announcement of workout 17.2 is this Thurday night at 6pm and our 2nd Friday Night Lights is this Friday from 5-7pm
    • Feel free to bring food, beer, or whatever else and stick around for the fun, just get your workout in first!

SWOD

Gymnastics Skills

1) Spend about 3-5 minutes working on:
Muscle Up progressions (Kipping Swings on the rings, warm up a few ring dips, get some Pull Ups in)

or
Kipping Pull Up Progressions (Superman/Hollow Holds and Flips, Kipping Swings on bar, Pull-in/Push-out)

2) Handstand Push Up Progression
Go as far through the following progression as possible 2 times. Do not move to the next step unless the highest rep in the range can be completed.

~ 5-10 Piked Push Ups on ground
~ 5-10 Piked Push Ups from a box
~ 5-10 Handstand Push Ups (modify with up to an ABMAT with a 25# plate underneath)

WOD

“King Kong”

3 Rounds for time of (10 min cap):
1 Deadlift (455/315)
2 Muscle Ups
3 Squat Cleans (250/170)
4 Handstand Push Ups

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