AMRAP 7:00
10 Thrusters 115/80
3 Ring Muscle Ups
Rest 5:00
AMRAP 7:00
10 Box Jumps 24/20″
10 Russian KB Swings 32/24kg
Rest 5:00
AMRAP 7:00
Max Calorie Row/Bike
Aim to hold a consistent split throughout.
Coaching Notes:
Athletes will start at different stations and rotate through the workouts working individually.
Thruster/RingMU AMRAP
The thruster weight should be medium-heavy. If you’re not doing muscle ups today, modify to Strict Low Ring Transitions or Banded Seated Muscle Ups, being sure in both modifications to move purposefully and catch the transition in a low dip. Alternately, if you don’t yet have the strength to perform a few pull-ups and dips, modify to 3x :10 Ring Support Holds (10 seconds = 1 Muscle Up).
Box Jump/KB AMRAP
Bias jumping to a lower box as opposed to step-ups. The KB load should be heavy but unbroken.
Bike AMRAP
Aim to hold a consistent split throughout.
Post results & your favorite amrap to comments.
Burpee Shot but Aaron W.
Confirmed Artists for 2019 Art Show!
This year’s art show will be epic! Below are all the folks who will be sharing or performing their work! Save the date, Saturday, December 14th. More information 0n the event page.
Live Performances
Paul Bennet Duo (jazz)
Emily Asher (singer/songwriter)
Cidney Falk (DJ)
Featured Artist
Live Tattooing by Jim Gentry
(flash sheet and sign-up details TBA)
Artists
Nidhi Jalan (video)
Katherine Akido Day (drawing/oil painting)
Runit Chhaya (landscape design)
Ashima Chitre (painting/mixed media)
Joel Zimmer (photography)
Michael Gigli (photography)
Vinny Deponto (collage)
Saul Melman (interactive toy)
David Osorio (collage)
Josh Lammers (painting)
Emma Larson (mixed media)
Maggie Hinton (painting)
Simon Ressner (photography)
Katie Harper (ink prints)
Stella Zawistowski (print)
Note: Yoga for Athletes is cancelled today
___________________
The Zen of Weight Lifting New York Times