10/10/13 – Thursday

Written by Joey Tudela. Posted in Fitness

!!! ATTENTION !!!

 

ALL CLASSES WILL BE CANCELLED TODAY. WE APOLOGIZE FOR ANY INCONVENIENCE THIS MAY CAUSE. THE REGULAR CLASS SCHEDULE WILL RESUME TOMORROW (FRIDAY – 10/11/13). AGAIN WE APOLOGIZE. THANK YOU FOR YOUR UNDERSTANDING.

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Comments (1)

  • Jon Teregeyo

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    This WOD was sent out via email, but not posted here.

    DYNAMIC WARM UP

    400 Meter Run

    Then…

    PVC pipe Front Squat 5 – 5 – 5 – 5 – 5
    Box Jumps 2 – 1 – 2 – 1 – 2 (For 2 rep BxJ’s use a 20″ box, for a 1 rep use a 24″. If you can handle a 30-32″ then use that for your single)
    *Rest 1 minute after you perform you box jump.

    Note: Not for time. Perform some good to perfect form on all movements.

    WOD
    A.
    Three sets of:
    Front Squat x 5 reps
    Rest 3 minutes

    *Find your 5 rep max. Learn to get into the bottom fast and bounce out of the hole.

    B.
    For time:
    20 Pull-Ups
    15 Box Jumps (24″/20″)
    10 Snatch (135/95 lbs)
    15 Box Jumps (24″/20″)
    20 Pull-Ups

    *Full squat snatches not power.

    ————————————————————————————————————————————–

    Jon
    A. 185 from the ground
    B. 5:33

    havesome

    Reply

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