Sunday Open Gyms will have a suggested WOD from now on. For instance this Sunday, it will be a full on O-lifting session. Can we get shirts off and creative celebratory dances like these guys? Maybe not but lifting like them would be a good start.
I think there is also a misunderstanding about my message in the newsletter regarding Sunday Open Gym. Some people took it as a message to NOT socialize on Sunday. Far from it, gab it up all you want. I wouldn’t mind if the whole gym showed up and wanted to have social hour on Sunday 🙂 My intention was if you are coming to train, then best come with a plan and stick to it.
1) jog 400m
2) Shoulder Sequence
Prone Scorpion focus – 3 x 5/5
A1. Pullup Progression work
A2. NEW Dip/Push Progression!
A1. Wtd Chin-Ups: 4 x 3-5 @ 21X1, rest 90 sec
A2. Ring Dips: 4 x AMRAP @ 21X1, rest 90 sec
4 Rounds, not timed:
20′ Crocodile Pushups
1 Rope Climb, (no ft. advanced) 20’/15′
“The Wheel” x 2. You want a med ball weight that you can move fast!