Get ready Zoner’s we have something different for you on Saturday! My good friend and amazing gymnast Sean Lind is back to run a Gymnastic Rings Seminar this Saturday from 9:00am – 11:00am. This is for all levels, so please come out and have fun and learn some new tricks on the rings. I know this is last minute, but he is only in town for a short period of time.
We encourage all coaches and apprentices to come out and learn the techniques, and help coach and spot with Sean.
Today’s Workout:
Buy In – Squat clean technique
WOD – “Chips and Dip”
…cause if you ate them for lunch, you’ll see ’em again… hahaha
Elite:
4 rounds for time of:
- 5 squat cleans (115/155)
- 15 burpees
- 5 muscle ups (10 ring pullups for girls – chin WELL above hands)
- 20 double unders
Zone 4: scale to 95/135, 10 ctb pullups for guys, 10 reg pullups for girls (on doorway pullup bar)
Zone 3: scale to 65/95, sub pullups for 10 KB Swings each round (25/35)
Zone 2:scale to 45/65, sub pullups for 10 KB Swings each round
Zone 1: scale as needed for cleans, sub pullups for 10 KB Swings each round
Cash Out – Follow the leader stretching!
Running WOD
Rest or 3K to 5K easy run
Please post in the comments when and where you are doing your run if you would like people to join you!
100 Day Burpee Challenge:
Burpees today: 95
Buy-in: 4560
