Call Us: (518) 459.4444

10
Oct

Thursday 101013 To Saturday 101213

Upcoming Events
  • October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast
  • October 26th. 9am to 6pm. Rock Tape Seminar
Thursday (10/10)
WOD Prep:
Sampson Stretch 1 x 30 Seconds / Side
 
1. For time:
30 Thrusters (115/80)
30 Pull ups
30 Power Cleans (115/80)
30 Burpees
30 Jerks (115/80)
30 Box Jumps (24/20)
* 12 Minute Time Cap
 
2. Touch n' Go Snatch 5 x 5 @ 60%1RM
* Rest 60 Seconds Between Working Sets
* 12 Minute Time Cap
 
3. Back Squat 7×4 @ 85%1RM Across
* Rest 60 Second Between Working Set
* 18 Minute Time Cap
 
Friday (10/11)
WOD Prep:
* 2 Minutes Per Side
 
1. Open WOW 11.1
10 Minute AMRAP of:
30 Double Unders
15 Power Snatch (75/55)
 
2. 3 Rounds of:
Max Double Unders in 2 Minutes
* Rest 1 Minute Between Rounds
 
3. Every Minute on the Minute for 10 Minutes:
Handstand Hold – :20 on :40 off.
 
Saturday (10/12)
WOD Prep:
Pick Drills
 
1. "Team 10K Row"
In Teams of 3: Row 10,000m For Time Switching Every 250m.

 

 

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