2 super sets

Posted on January 31, 2012 at 10:01 pm.

P1:
4 sets:
5 back squats
Max jumping squats

P2:
5 sets:
Max ring dips
5-8 kb clean and jerks per arm
Number depends on your ability and weight chosen

Mighty omega rep coming in today

Posted on January 30, 2012 at 9:44 pm.

As you all should know we sell what I think is the best fish oil on the market in the gym. A rep from mighty omega will be in the gym to answer any questions from 4:30-7:30 today. If you are curious about the positive facets of this product or have any questions about fish oil, now is the time to ask.

We are going to hit a smaller version of this hero wod that went up a few days ago. The full one is a bit too much volume for today. also I am making it power cleans instead of clean and jerks because of the shoulder work yesterday.

“little desforges”

3 rounds for time:
12 deadlifts 225/135
20 pull-ups
12 power cleans 135/95
20 toes to bar

Skills and overhead squats

Posted on January 29, 2012 at 7:34 pm.

With the open only 3 weeks out I thought we could all benefits from working on some seldom used skills. Pistols are basically a one legged squat and the combination of skills that pistol practice develops simultaneously- balance, strength, endurance, flexibility and coordination– making it one of the most beneficial exercise to learn. If they are new to you, we will have lots of progression to get you there.

Annie

Part 1:

Overhead squats

1-1-1-1-1

Part 2:

12 minutes AMRAP

4 HSPU

8 pistols (alternating legs)

12 OHS 115/75

Burpees and thrusters

Posted on January 26, 2012 at 8:09 pm.

P1:
Barbell lunges 5×5 per leg

P2:
10 rounds for time:
10 burpees
10 thrusters 45/35