10.31.23

Saturday, Nov. 4th @ 10am
We are hosting a "Skills" class directly after our 9am. The skill will be "Kipping Handstand Push Ups" Intensity will be lower, and more about exploring the movement.

Rope Climb Skill
A. 5 minutes practicing heel hook from box
B. 5 minutes practicing heel hook from box with arms extended
C. 5 minutes practicing heel hook from standing with high double arm reach

"Trick or Treat"
Every 3:00 x 6 sets:
On a 90 sec running clock:
2 rope climbs
10 DB farmer's carry lunge steps 50/35lb (22.5/15kg) (5 per leg)
Max DB devils press in remaining time
*Rope climbs have to be done by 30 sec mark

Scaled:
Every 3 minutes x 6 sets
On a 90 sec running clock
1 Rope Climb
10 DB farmer's carry lunge steps - 35/25lb (15/10kg) (5 per leg)
Max DB Devils Press in remaining time

Beginner:
Every 3 minutes x 6 sets
On a 90 sec running clock
2 Rope Foot lock and stand from box
10 DB farmer's carry lunge steps - 25/15lb (10/7.5kg) (5 per leg)
Max Single arm DB Devils Press in remaining time