WOD: MONDAY, SEP 22, 2014

This picture brought to you to show the correct "hollow body" position we've been working on.  Those of you that struggle with this position should really put a little extra work into getting it.  This position will help you protect your spine, neck, shoulders, hips, and make weight overhead much more efficient.  We will be going over how to get this position in our Thursday Efficiency/Skill Class at 7pm.

STRENGTH

5 SET AT 90% 1RM SHOULDER PRESS

1-SHOULDER PRESS   2-PUSH PRESS   3-SPLIT JERK

 

CONDITIONING WOD

WOD 1

1 MIN MAX CANDLE STICK SIT UPS

WOD 2

FOR TIME

75 DU   (RX ADV=DU   I=SUX3}

4 ROUNDS

12 RING PUSH UPS  ( ADV INTER=KNEES)

19 MEDBALL SQUAT CLEANS  RX-20 ADV=14 I=10

75 DU