* 2014 Evening Class Schedule Change HERE

** 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) 20 minutes EMOTM: Odd, Muscle-ups, Even, Box Jump 24/20 or Wall Ball 20/14

This is not a Bar Muscle-up, so don’t do them. If you don’t have a Ring Muscle-up work on movement/drill that will help you get them. Pick either Box Jumps or Wall Ball, whichever is a greater weakness for you. No more than 10 Box Jumps or Wall Balls per round.

2) 12 minutes EMOTM: 1 Hang Snatch + 1 Snatch

Warm-up as needed. Start around 60% of your 1RM Snatch. Add weight as deemed fit, build as heavy as you like.

3) 12 minutes EMOTM: 1 Hang Clean + 1 Clean

Warm-up as needed. Start around 60% of your 1RM Clean. Add weight as deemed fit, build as heavy as you like.

4) 8 minute Up Ladder:

2 Front Squats 155/105

4 Burpee Lateral Bar Hops

4 Front Squats 155/105

8 Burpee Lateral Bar Hops

and so on until 8 minutes is up

Focus on the mental battle of this workout, i.e. Unbroken Front Squats, and not stopping on the Burpees.

5) Good Mornings: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

6) Handstand Push-ups: 10 minutes EMOTM

Work on any style of HSPU. No more than 10 reps/minute.

7) Airdyne: 10 x :30/:30

Max Effort. Keep track of calories per round.

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

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