Tuesday 5.19.15 WOD

Memorial Day Weekend Schedule

Saturday 5.23.15 – 8:30 and 9:30am WODs, No Yoga
Sunday 5.24.15 – 8:30 and 9:30am WODs, No Barbell Club
Monday 5.25.15 – 8:30 and 9:30am WOD only

Explosive Strength


3 Position Snatch (Every 90sec. for 7 rounds – High Hang, Hang, Full)
**Each snatch variation is a full squat


Happy 50th Birthday Shane Duncan!

400m Run
50 Wall Balls (20,14)
400m Run
50 Russian KB Swings (55,35)
400m Run
50 Box Jumps (20,20)
400m Run
50 Jumping Pull Ups
**25min time cap

$ Out

3×20 Russian Twist, heavy
**20 each side

Muscle Up Practice/Skill

3×12 Ring to Hips
*See blog for notes

  1. Rings should be approximately 5 feet off of the ground
  2. Place your feet on top of a 30″ box.  You can put a piece of rubber matting on top to keep your feet pushing down rather than sliding away
  3. Squeeze your quads and glutes
  4. Point your toes
  5. Arms should be straight at the bottom.  After the hip drive, attempt to pull the rings to the bottom of your ribcage
  6. Utilize an aggressive glute contraction and hip thrust to initiate the movement
  7. Keep your shoulders active.  Your arms should be straight but your scapula should remain engaged.  Think about pinching your shoulder blades back together and down
  8. Maintain a false grip throughout