5/14/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

New classes have been added to the schedule.

6 AM Friday class  &  7:30 AM Monday – Saturday class.

WOD

A.
Four sets of:
Shoulder Press x 3-5 reps @ 21X1
Rest 2-3 minutes – working on lower body mobility during rest periods

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Box jumps
12 Toes to Bar

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Muscle-Ups x 4-7 unbroken reps
Toes to Bar x 10-15 reps

B.
Take 20 minutes to build to a heavy Split Jerk.

C.
For time:
60 Handstand Push-Ups
(males to 2″ deficit, no deficit for ladies)
90 Pull-Ups

Partition reps however you would like. You do not need to finish all of the handstand push-ups before starting in on pull-ups.

D.
For time:
Row 2000 Meters
150 Double-Unders

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