Monday WOD – 010217

Congrats

Congrats to Nina and Matt!

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. DB/KB Z Press: 8-8-8-8-8

2. 5 Rounds for time:
10-8-6-4-2 Push Jerks 105/75
2-4-6-8-10 Burpees
2-4-6-8-10 Jumping Pull-ups

Fitness
1. DB/KB Z Press: 8-8-8-8-8

2. 5 Rounds for time:
10-8-6-4-2 Push Jerks 135/95
2-4-6-8-10 Burpee Pull-ups

Performance
STRENGTH
DB/KB Z Press: 8-8-8-8-8

METCON
5 Rounds for time:
10-8-6-4-2 Push Jerks 155/105
2-3-4-5-6 Burpee Muscle Ups

GYMNASTICS (complete all sets of each exercise before moving on to the next)
1. Maltese Push Ups- Version 1: 10-15 reps x 4 rounds (1 min rest btw rounds)
2. L-Sit Holds: 20 sec x 5 rounds (30 sec rest btw rounds)
3. Dip-Tempo Negative + Bottom Pause (P-Bars): 10 sec descent w/ 10 sec hold at bottom of dip x 1-2 reps x 7 rounds (1 min rest btw rounds)
4. GHD Sit Ups: 20-25 reps x 4 rounds (1 min rest btw rounds)
5. Ring Support Hold: 15-20 sec hold x 3 rounds (30 sec rest btw rounds) **W/ ADDITIONAL WEIGHT. Find weight that is challenging, but doable. Use weight vest if available
6. Shoulder Shifts (Back to wall): 5 each side x 5 rounds (as much time btw rounds as needed)

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