* 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, 8 Jump Over the Box 24/20, Even, 8 Cycled Push Jerk

Goal for jump over the box is speed, work on any variation. For Push Jerk work only as heavy as you can cycle the reps.

2) Back Squat: 3-3-3

Warm-up as needed. Rest 2 minutes between sets. Each set as heavy as possible. 85-90% is a good ball park weight range.

3) Front Squat: 2-2-2

Warm-up as needed. Rest 2 minutes between sets. Each set as heavy as possible. 85-80% is a good ball park weight range.

4) 10 minute Up Ladder:

1 Squat Snatch 155/105

1 Muscle-ups

2 + 2, 3 + 3, and so on until 10 minutes is up

Sub for a Muscle-ups is 2x in either Ring Dips or Push-ups

5) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

6) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

7) Handstand Walk: 10 minutes Practice

Work on any facet of getting into a Handstand and walking.

For results post detailed weights, reps, times, etc. for all work completed.

Post Results/Thoughts To Comments