Wednesday, December 18, 2013

SONY DSC

 

Today’s Workout:

Warm-up:
3 Mins of Double under practice
Junkyard Dog
Burgener Warm-up (Clean grip)
Jerk Technique
Lift:12 minutes to establish a 1 RM clean and jerk
WOD
9, 6 and 3 reps :
Clean and Jerk
Muscle-ups
L-1 Choose weight/3 x pull-ups and 3 x ring dips
L-2 ¾ Bodyweight C&J/kipping muscle-ups, 3 x pull-ups and 3 x ring dips
L-3 Bodyweight C&J and kipping muscle-ups
L-4 Bodyweight C&J and strict muscle-ups

 
JANUARY SPECIALS: 
2014 January special members
2014 January special members
2014 Starter WOD special
2014 Starter WOD special

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s