Thursday 092613

Upcoming Events
  • September 27th. 6pm to 8pm. Friday Night Fights: Go Heavy or Go Home!
  • October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast
  • October 26th. 9am to 6pm. Rock Tape Seminar
Thursday (9/26)
WOD Prep:
 
1. 2 Rounds For Time of:
12
Overhead Squat (135 / 95)
12
Burpees
9 Power Snatches (135 / 95)
9 Burpee
Box Jumps (20')
6
Snatch (135 / 95)
6 Burpee Chest To bar
Pull-Ups
* 20 Minute Time Cap
 
* Work up to a heavy 7 repetitions.
** Then Complete 4 sets of 7 repetitions with that weight. 
*** Rest 2 Minutes Between Working Sets (Or As Needed).
* 20 Minute Time Cap
 
3. Weightlifting Complex - Optional After Class
3 sets of:
3 Position Clean (1 Hi-Hang, 1 Mid Thigh, 1 Just Below Knees)
 
Injury Prevention:
* 5 Minutes Per Side
 

 

 

 

 

Leave a Reply

*

captcha

Please enter the CAPTCHA text