Author: Jade

* Your First Competition HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) 20 minutes EMOTM: Odd, Gymnastics, Even, Movement of Choice Gymnastics can be anything bodyweight, Double-unders, Box Jumps, Pull-ups, etc. This is a good opportunity to work on a strict variation of a movement. Movement of Choice can be anything you’d like to work on. Both movements should be movements that you struggle with, i.e. weaknesses. 2) 12 minute AMRAP: 12 Hand Release Push-ups 12 Wall Balls 20/14 Extra Work: 3) Bar Muscle-ups: 10 minutes Work on any facet of the movement. 4) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Your First Competition HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) 2 Halting Jerks + 1 Jerk: 7 sets Warm-up as needed. Perform 2 Halting Jerks, pausing for 2 seconds in the bottom, followed by 1 Jerk. All Jerks should be with a Split. Rest 90-12o seconds between sets. 2) 5 rounds for Max Reps: 30 seconds Row For Calories 30 seconds Rest 30 seconds Burpee-to-target 30 seconds Rest Extra Work: 3) Jump Over the Box: 3 x 15 @ 24/20 Rest 90 seconds between sets. Work on any variation, whichever you are fastest at. 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Your First Competition HERE ** 2014 Evening Class Schedule Change HERE *** New Products/Supplements..A Little Info HERE **** Tickets are on sale for the Holiday/Winter Party HERE WOD: 1) 3-Position Power Snatch: 1 Set Every 75 Seconds For 10 Sets Starting weight should be around 60% of your 1RM Power Snatch. This should be done from the Hi-Hang, Above the Knee, and then off the floor. No dropping the bar between reps. 2) 3-Position Power Clean + Push Jerk: 1 Set Every 75 Seconds For 10 Sets Starting weight should be around 60% of either your 1RM Power or Push Jerk, whichever is low. This should be done as a Power Clean from the Hi-Hang, Above the Knee, the Floor, and then finish with a Push Jerk. No dropping the bar between reps. 3) 10 minute AMRAP: 5 Muscle-ups 10 Overhead Squats 135/95 50 Double-unders Sub for Muscle-ups is 10 Pull-ups Extra…