THURSDAY 9.26.13 WOD BACK SQUAT

Mastering the Bar Muscle Up PART 1: BACK SQUAT 8×4 @ 80% ADD 5 lbs to your 80%. Only IF you made all of last weeks lifts with no fails. PART 2: 2 Rounds: 50 DUs 40 Walking Lunges 30 AbMat Situps 20 Russian Swings 53/35 10 Burpees Immediately after finishing the...

WEDNESDAY 9.25.13 WOD GOAT DAY

“5 Mobility Must-Haves” – JTS Strength GOAT DAY 20 MIN CLOCK Pick Two Movements you NEED to improve on. Odd min – 1-10 Reps of Movement 1 Odd min – 1-10 Reps of Movement 2 or ADVANCED/COMPETITORS OPTION: Athletes choosing this should have...

TUESDAY 9.24.13 WOD

“Common Clean Faults By Newbies” – WODNut PART 1: 10 Min to Find a Challenging 1 Rep SHOULDER TO OVERHEAD off the Rack PART 2: 10 Min AMRAP 5 Shoulder to Overhead 115/75 10 Hang Power Cleans 115/75 15 Air Squats PART 3: 10 Min Group Stretch Top 10...

MONDAY 9.23.13 WOD SMOLOV WEEK 2

Post WOD shakes courtesy of Embody! STRENGTH OPTION PART 1 BACK SQUAT 10 x 3 @ 85% ADD 5 lbs to your 85%. Only if you made all of last weeks lifts with no fails. PART 2 5 Rounds NOT for time 10-15 Back Extensions holding 45/25 7-10 Ring Dips or Stand Dips (no kipping...

SATURDAY 9.21.13 WOD BACK SQUAT OR “GIRVEVIK”

Coming to class this Sunday?  Well bring your appetite because we’ve got some post-WOD treats coming courtesy of our new On Ramper Gillen and his company Embody Fitness Gourmet!    2 Options Today STRENGTH OPTION: BACK SQUAT PART 1 7×5 @ 75% PART 2 Close...