* 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, Muscle-ups, Even, Box Jumps 24/20

The Open starts in 5 weeks, if you are training FOR the open and can’t do a Muscle-up you have two options. Are you close, then spend this time working on some facet of the Muscle-up. If you still feel a long way off, then use this time to build volume in on your Pull-up, ideally a Chest-to-bar which will also be in the Open. Box Jumps should be no more than 15 reps per round.

2) Back Squat: 20 minutes build to a Heavy Single

Take any approach you like to this. You could go for a PR, match, our keep it “lighter” at 90%, all depends on what you’re feeling today. Warm-up as needed, rest as needed between sets, take as many sets as needed.

3) Front Squat: 15 minutes build to a Heavy Single

Take any approach you like to this. You could go for a PR, match, our keep it “lighter” at 90%, all depends on what you’re feeling today. Warm-up as needed, rest as needed between sets, take as many sets as needed.

4) 3 rounds – 3 minute AMRAP – 1 minute Rest:

3 Power Snatch 115/75

6 Push-ups

9 Air Squats

Attack each one of these intervals all out. At the start of each new interval start over at Power Snatch #1.

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

Practice any facet of a Handstand Walk. If you’ve got this dialed, then work on a drill, i.e. changing directions, going in a zig-zag, etc.

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

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