Author: Jade

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 3 rounds AQAP: 400m Run 30 Burpees 20 Toes-to-bar 10 Power Cleans 135/95 Extra Work: 2) Hip Extension: 4 sets of 20 Rest 90 seconds between sets. 3) Muscle-ups: 10 minutes Practice Work on a Ring Muscle-ups, this is not meant to be time spent on a  Bar Muscle-up. If you have them perform an EMOTM. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 3 rounds AQAP: 400m Run 30 Burpees 20 Toes-to-bar 10 Power Cleans 135/95 Extra Work: 2) Hip Extension: 4 sets of 20 Rest 90 seconds between sets. 3) Muscle-ups: 10 minutes Practice Work on a Ring Muscle-ups, this is not meant to be time spent on a  Bar Muscle-up. If you have them perform an EMOTM. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 3 rounds AQAP: 400m Run 30 Burpees 20 Toes-to-bar 10 Power Cleans 135/95 Extra Work: 2) Hip Extension: 4 sets of 20 Rest 90 seconds between sets. 3) Muscle-ups: 10 minutes Practice Work on a Ring Muscle-ups, this is not meant to be time spent on a  Bar Muscle-up. If you have them perform an EMOTM. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week. **WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Deadlift: Establish a 1RM Deadlift Warm-up as needed. Rest as needed between sets. Build as heavy as possible. Be safe. 2) AQAP: 800m Row 40 Handstand Push-ups 20 Overhead Squats 95/65 Extra Work: 3) Double-unders: 10 minutes Practice Work on big sets. If you have consistent DU’s perform some sort of interval piece, i.e. 10 rounds of :30/:30. 4) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments