Friday, 12/4
Thursday, 12/3
December 2, 2015Saturday, 12/5
December 4, 2015REMINDER: Today (Fri, 12/4) is the last day
to pre-order your new CFDC sweat-pants!
NOTE: Sweat pants are NOT unisex! There are Men’s & Women’s cut pants
(size charts linked in the comments section of our FB post)
Warm-Up
3 Rounds of
5 Hanging Scap Retractions
5 OH Band Pull Aparts
10 Band Pull Aparts
10 Band Curls
15 Jumping Jacks
15 Lateral Hops over Band
then,
1min OH Band Stretch
Met-Con
EMOM for 21min (7x each)
- 5 Kip Swings + 2 Negatives
- scale up to: 2 Strict Pull-ups+ 3-5 Kipping Pull-ups /OR/ 3 Strict Pull-ups + Max unbroken Butterfly Pull-ups)
- 10 Hollow Rocks + 10 Arch Rocks
- scale to: 10 Superman w/ pause
- 30/50 Double Unders
Accessory
3 Rounds, NFT, of
10-15 DB Wrist Extension
15 Tube Face Pulls
10 Side Bridges/side
4 Comments
While these EMOMs are always tougher than I expect, I think doing negatives regularly has really helped my strength. It used to be my negatives would give out after about 8. A month or to ago I started hitting 10 consistently, and tonight I did 13 very good ones (one was a tiny bit too fast from the top, but still not bad). If I continue to do negatives consistently, maybe a pull-up is within reach!
“maybe a pull-up is within reach”
That’s it, it’s in writing, we’re holding you to this Katie.
2016. Goal. Committed.
Challenge accepted! It will be done.
Go Katie, Go!