Upcoming Events
- October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast
- October 26th. 9am to 6pm. Rock Tape Seminar
Tuesday (10/15)
WOD Prep:
5 Minutes of Muscle Up Progression Work
Then…
Reach, Roll, Lift 1 x 8 / Side
1. 5 Rounds For Time of:
5 Muscle Ups
10 Shoulder to Overhead (165/115)
5 Muscle Ups
10 Shoulder to Overhead (165/115)
* 15 Minute Time Cap
2. Every Minute On The Minute For 10 Minutes:
3-5 Pausing Overhead Squats (Hold the Bottom for 3 Full Seconds)
3-5 Pausing Overhead Squats (Hold the Bottom for 3 Full Seconds)
* This isn't about going heavy. Its about improving the bottom position.
3. Tabata Ring Support
:20 of work and :10 of Rest. 8 Rounds.
Wednesday (10/16)
WOD Prep:
Tabata Hollow Rock
Tabata Superman Rock
:20 of Work, :10 of Rest. 4 Rounds of Each.
1. 2012 Open WOW 12.3
Complete as many rounds and reps as possible in 18 minutes of:
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (24/20)
12 Push Press (115/75)
2. Full Body Foam Roll 1 x 15 Passes Per Body Part