* New Products/Supplements..A Little Info HERE

** Tickets are on sale for the Holiday/Winter Party HERE

*** Holiday Schedule HERE

**** Paleo Challenge 2014 HERE

WOD:

1) Snatch 1.1.1: Every 90 seconds for 8 sets

This is 3 Snatches, with a drop and a reset in between each rep. Don’t take more than 10 seconds between reps. All reps should be full Squat. Start around 60% of your 1RM Snatch.

2) Clean 1.1.1 + 1 Jerk: Every 90 seconds for 8 sets

This is 3 Cleans and 1 Jerk. Drop and rest between each Clean, after the 3rd Clean perform the Jerk. Don’t take more than 10 seconds between each rep. All Cleans are full Squat and the Jerk should be a Split Jerk. Start around 60% of your 1RM Clean and Jerk.

3) 10 minutes for Max Reps:

Row For Calories w/Partner

This is a partner workout. There is no prescribed work or time intervals for you and your partner to change. One athlete rows, the other athlete must hold two Kettlebells 53/35 (Rx’d) in the Front Rack Position (you may not hold them in any other position or any modified position, it should be a traditional Kettlebell Front Rack with the bells at your chest). If the Kettlebells are dropped you must switch stations with your partner.

4) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

5) Bar Muscle-up: 10 minutes Practice

Work on any facet of a Bar Muscle-ups

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

Post Results/Thoughts To Comments