Tuesday WOD – 122716

Referral Program

NEW YEARS SCHEDULE!
Friday, Dec. 30th – 5:30pm RSVP REQ’D – Click here.
Saturday, Dec. 31st – Regular Schedule
Sunday, Jan. 1st – CLOSED
Monday, Jan. 2nd – 8:30 & 9:30am Classes ONLY!

OUR HOLIDAY MEMBER REFERRAL PROGRAM IS BACK!
‘Tis the Season to put on extra weight and get out of shape, so now is the perfect time to bring in your Friends, Family, and Coworkers! When someone you refer completes the On-Ramp and enrolls in one of our Memberships, you will receive 50% off your Membership Rate for the next month! Just think, all you have to do is bring in your 24 closest friends and you can get a free membership for a year!

WORKOUT OF THE DAY

Wellness
1. Back Squat: 4-4-4-4. Add 5# to last week
2. Front Squat: 5-5-5-5. Add 5# to last week

3. For time:
50 Thrusters 65/45
50 Jumping Pull-ups

Fitness
1. Back Squat: 4@75%, 3×4@80%
2. Front Squat: 5@60%, 5@65%, 2×5@70%

3. For time:
50 Thrusters 95/65
50 Pullups

Performance
WL
3 TNG PC + PJ – Every 90s for 6 sets

STRENGTH
1. Back Squat: 4@75%, 3×4@80%
2. Front Squat: 5@60%, 5@65%, 2×5@70%

METCON
For time:
50 Thrusters 95/65
50 C2B Pullups

GYMNASTICS
1. Maltese Push Ups: Version 2: 10-15 reps x 4 rounds (1 min rest btw rounds)
2. L-Ups: 10 reps x 3 rounds (as much time as needed btw rounds)
3. Strict Bar Dip: 10 reps x 4 rounds (30 sec rest btw rounds)**USE ADDITIONAL WEIGHT. Either with weight vest or hanging weight. Find weight that is challenging, but doable
4. Arch Ups: 100 for time
5. Ring Support Hold: 15-20 sec x 5 rounds (as much rest as needed btw rounds)**USE ADDITIONAL WEIGHT. Either with weight vest or hanging weight. Find weight that is challenging, but doable
6. Box Rocks With Tuck: 5 each direction w/ 5 sec hold on shoulder open side x 3 rounds

STRETCH
1. Pike Stretch: 1 min hold x 2 rounds
2. Straddle Stretch: 1 min hold x 2 rounds