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Wednesday, 11-5-2014

4
Nov

Wednesday, 11-5-2014

If you haven’t already, please check out the latest “Alpine Times” for upcoming events, member Q&A’s, and all kinds of awesomeness:
ACF Newsletter November 2014
 
 
Workout of the Day
Our current strength/skill progression FINAL WEEK, Day 3 – Week 5 of 5
Alternate movements, resting 60sec between each set.
A)  Front Rack Lunges (Advanced: OH Lunges) 3×10  *Go Heavier than last week.
B)  Ring Dips (weighted if possible) 4×3  *Three reps per set so go heavier than last week.
 
then,
 
For Time:
1000m Row
20 Turkish Get-ups (alternating arms) 45/25
40 Pull-ups
 
*Rx+ Option: Sub 15 Muscle-ups for the 40 Pull-ups
 
Post your scores to the Whiteboard.
 
 
 Today’s Rx+ option for the TGU’s =)
 
 

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