Friday, November 8, 2013


IMG_9087 (800x795)

Today’s Workout:
Skill: Handstand Push-ups

Lift: 12 minutes to establish: 1RM Jerk
then, 3 minutes to complete: 2×3 jerk drop sets
Beginner: strict press

WOD: For time: * post times and max set
1000 m row
800 m run
30 shoulder to overhead
max one set pushups

Level 4: 165/115#, 4 inche deficit
Level 3: 135/95#
Level 2: 95/65#, heavy DB strict press
Level 1: push press for both movements

SOGOFF: 60 total alternating curls

TWIST BONUS WORK (Complete before or after class)

Mobility (
VMO lacrosse ball smash: 2 minutes on either side
Barbell Calf Smash: 2 minutes on either side
Double LB Low Back Smash: 2 minutes (Rest 2 minutes) repeat 2 minutes
Voodoo Floss Thighs and Hips

Gymnastics (
3 x 10 parallette shoot throughs (Shoot throughs should include a dip in the front position and a push-up in the rear position. )

Bonus lifting (
4×8 overhead tricep lockouts
tabata battle rope
4×8 per arm strict jammer press
4×10 banded face pulls


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