Push Press 5×4 @ 80-85%
then…
21-15-9
– Power clean (135/95)
– Weighted sit-up (25/15)
Month: January 2012
Warm-up
– 30 straight wallballs
then…
3 Rounds for Time:
– 10 ring push ups
– 11 box jumps
– 12 pull ups
– 400 m run
Rest 1 min between rounds, record total time
Getting After It
Congrats to Mason and Zach for nailing their first muscle-ups at Sunday Suckday! Are you taking advantage of when the gym is open outside of class to help you try to reach your goals for the Cupid Goal-Reach Challenge?
New Class Times
5:30 and 6:30pm Monday – Friday
Sunday Suckday
This Sunday from 12-2pm
New Elements Class
Starting Wednesday, Jan. 25th
3 spots left! Call or email for more information
Sholder/Hip mobility
then…
Back Squat
– 5×5
then…
“Randy”
– 75 Power Snatches for time (75/55)
For time:
– 400 m run
– 50 squats
– 400 m run
– 75 double unders
– 400 m run
– 100 abmat sit-ups
– 400 m run
High Flyin’
via YouTube
Richard jumping 55″. This guy has some springs!
The hoodie order will be going out tomorrow (Thursday) by noon. If you would like one and haven’t written your name down you need to let me know ASAP! We are only getting these once..
New Class Times
5:30 and 6:30pm Monday – Friday
Sunday Suckday
This Sunday from 12-2pm
New Elements Class
Starting Jan. 25th
3 spots left! Call or email for more information
Clean 5×2 (rest at least 2 minutes)
the…
As Fast As Possible:
1-2-3-4-5-6-7-8-9-10
– hang power clean (135/95)
10-9-8-7-6-5-4-3-2-1
– ring dips
Goal Reach Training-Week 1
After warming up, spend approximately 10-15 minutes per skill that you wish to improve upon. Progressions along with short WODs to help foster skill development will be available. Come ready to work!