Author: Jade

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) AQAP: 1000m Row 50 Box Jumps 24/20 30 Alternating Dumbbell Snatch 70/50 50 Handstand Push-ups 30 Alternating Dumbbell Snatch 70/50 50 Box Jumps 24/20 1000m Row Sub for HSPU is Stink Bugs or Push-ups Extra Work: 2) Bar Muscle-up: 10 minutes Practice Work on any facet of Bar MU, if you can do them, then perform a 10 minute EMOTM 3) L-Sit: Accumulate 2 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

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) Snatch Complex: 1-1-1-1-1-1-1 One complex consists of 1 Hang Snatch, 1 Snatch, 1 Snatch Balance, and 1 Overhead Squat. If you don’t have the overhead mobility for a full OHS than your complex becomes 1 Hang Power Snatch, 1 Power Snatch, and 2 Snatch Push Press. Warm-up as needed. Rest 90-120 seconds between sets. Build to a max effort. 2) Clean and Jerk Complex: 1-1-1-1-1 One complex consists of 1 Power Clean, 1 Hang Clean, and 2 Jerks. Warm-up as needed. Rest 90-120 seconds between sets. Build to a max effort. 3) 21-15-9 – AQAP: Squat Cleans 135/95 Chest-to-bar Pull-ups Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 4 x 750m Rest 2 minutes between intervals. Fastest consistent pace is the…

* Tickets are on sale for the Holiday/Winter Party HERE ** Holiday Schedule HERE *** Paleo Challenge 2014 HERE WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Movement, Even, Movement of Choice Gymnastics movement can by anything as long as it is bodyweight, or a bodyweight movement with added loaded. Movement of Choice can be anything in the book, both movements should be movements that you struggle with. 2) 11 minute AMRAP: 11 Kettlebell Swings 70/53 11 Abmat Sit-ups 11 Burpees Extra Work: 3) Double-unders: 10 minutes Practice If you have a consistent 50 Double-unders Unbroken then work on Triple-unders 4) Hip Extension: 3 x 20 Rest 90 seconds between sets. Weight if able. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments