Call Us: (518) 459.4444

16
Oct

Thursday 101713 To Friday 101813

Upcoming Events
  • October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast
  • October 26th. 9am to 6pm. Rock Tape Seminar
Monday (10/14)
WOD Prep:
* Spend 2 Minutes Per Side
 
7 Minute AMRAP of:
3
Clean & Jerks (135/95)
3
Toes To Bar
6 Clean & Jerks (135/95)
6 Toes To Bar
9, 12, 15… Continue up the ascending ladder as far as possible in 7 minutes.
 

2. Clean & Jerk Skills
High Hang
Clean with 3 Second Pause + Jerk
* Work up to a moderate to heavy single.
* 15 Minute Time Cap
 
3.  Front Squat 3 x 3 @ 87%1RM
* Rest As Needed Between Working Sets
* 15 Minute Time Cap
 
 
Friday (10/18)
WOD Prep:
* 2 Minutes Per Side
 
1.  10 Minute AMRAP of:
6
Handstand Push-Ups
9 Box Jumps (30/24)
12 Calories of
Rowing
 
2.  Every Minute on the Minute for 15 Minutes
Minute 1 Complete: 1 Muscle Up
Minute 2 Complete: 2 Muscle Up
Minute 3 Complete: 3 Muscle Up
* Continue climbing this repetition ladder until you fail.
** Once you fail restart the ladder at 1 muscle up and begin the climb again.

 

 

 

Leave a Reply