6/12/13 – Wednesday

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.

Support

WOD

A.
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds

B.
Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
95/65 lbs Thrusters x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 30 seconds

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Roll to Candlestick x 8-10 reps
Handstand Walk x 15-20 meters
L-Sit x 45-60 seconds

B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest as needed

C.
For time:
205/135 lb Hang Squat Clean x 5 reps
Pull-Ups x 25 reps
205/135 lb Hang Squat Clean x 4 reps
Pull-Ups x 20 reps
205/135 lb Hang Squat Clean x 3 reps
Pull-Ups x 15 reps
205/135 lb Hang Squat Clean x 2 reps
Pull-Ups x 10 reps
205/135 lb Hang Squat Clean x 1 rep
Pull-Ups x 5 reps

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3010
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

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