6/11/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

YOGA with Lauren Carter has been added to the Saturday Schedule. It will be at 8:30 – 10 AM starting this Saturday. It is $5.00/ person. You do not need to be a member of the gym to come and do Yoga, but you will need to pay the fee before we start the class.

WOD

A.
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1010
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings (53/ 32 # – RX) (32/25 # – Int.) (25/18 # – Beg.)
20 Box Jumps (24″/20″)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Muscle-Ups x 4-8 reps
Double-Unders x 50 reps
Toes to Bar x 12 reps

B.
Every minute, on the minute, for 15 minutes:
Power Clean & Jerk x 2 reps

Build loads based on feel, culminating with 5 heavy sets.

C.
Three sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 6021
(slow, 6 second descent)
Rest 2 minutes

D.
For time:
Row 1000 Meters
Burpee Over the Erg x 50 reps
75/55 lb Push Press x 75 reps

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