Call Us: (518) 459.4444

14
Oct

Tuesday 101513 To Wednesday 101613

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)
* 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)
* 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:
15 Box jumps (24/20)
12 Push Press (115/75)
 

2. Full Body Foam Roll 1 x 15 Passes Per Body Part

 
 

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