Call Us: (518) 459.4444

18
Oct

Saturday 101913 To Sunday 102013

Upcoming Events
  • October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast
  • October 26th. 9am to 6pm. Rock Tape Seminar
 
Saturday «10/19»
WOD Prep:
* 2 Minutes Per Side
 
1. "Lift up Luke"
5 Minute AMRAP of:
5
Power Cleans (155/105)
24
Double unders
10 Pull-Ups
 
2. 5 Rounds For Quality of:
Max Effort Planche Hold
 
3. Accumulate 2 Minutes in a L-Sit
 
Sunday «10/20»
WOD Prep:
* Perform 15 Reps. 1 Rep = Releasing the shoulder and then compacting it again.
 
1. "Grace"
For Time: 30 Clean & Jerk (135/95)
* 8 Minute Time Cap
 
2. Shoulder To Overhead (Press, Push Press, Push Jerk, Split Jerk or Behind The Neck Jerk) 5×5 @ 65%1RM
* Select 1 Movements To Work On & Rest As Needed Between Working Sets.
* 20 Minute Time Cap
 

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