Call Us: 609.915.8516

Tuesday December 20 2016

NEWS:

*Holiday Schedule:

Saturday, December 24th: Normal Hours, 9 and 10am class.
Sunday, December 25th: Closed, No Open Gym.
Monday, December 26th: 6am Cancelled. Normal Hours.

Saturday, December 31st: Normal Hours, 9 and 10am class.
Sunday, January 1st: Closed, No Open Gym.

*Drop-Ins: If you are in the area for the Holiday’s, you are more than welcome to drop in to a class. Please first email us at BonanniFitness@gmail.com. 

WOD:

15 min. AMRAP

5 Muscle Ups

10 Power Cleans #135/95

15 Abmat Sit-ups

SCALING:

Muscle up scale:

1st: Scale # of reps. If you have ring or bar muscle ups but do not have 5 reps per round, lower the number of reps per round.

2nd: Scale to attempts. If you are working on ring or bar muscle ups but not very consistent, scale to attempts in :30 seconds.

3rd: Scale to Pull-ups and Push-ups. 1 Muscle Up = 3 Pull-ups + 3 Push-ups. Therefore, every round, complete 15 Pull-ups and 15 Push-ups

 

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