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Thursday 12/15/2016 WOD

By Vernon

Class Schedule

00-10 General Warm Up

10-15 Target Shoulders Warm Up

17-37 Muscle Up Progression

40-60 OHS Progression No to Low Weight

Accessory Work: Muscle up Progression Taught in 4 steps

1. Ring low lay back holding the rings in a false grip to scale put athlete on knees 2. Pull rings to chest keeping elbows tight to body. 3.Set up and shoot thru top of rings touching biceps. 4. Press up Reverse order 1-2-3-4-3-2-1

Accessory Work: Overhead Squat Progression Air Squat / Air with Hands overhead

OHS with PVC: Place PVC in the overhead squat position 12" away from rack-Squat Place/ PVC in the overhead position 6" away from rack-Squat/Place PVC in the overhead position against rack-Squat/OHS with bar using BOX/Ball: Place bar in overhead position PUSH UP on bar sit on 24"box...Keep pushing up on bar and stand up. REPEAT Place Bar in overhead position PUSH UP on bar sit on 20" box... Keep pushing up on bar and stand up. REPEAT Place Bar in overhead position PUSH UP on bar touch ball on..keep pushing up on bar and stand up. REPEAT ADD WEIGHT... NO MORE THAN 75lbs 5 SETS 3 REPS no scale....or scale at your highest progression.

GOOD LUCK TODAY!!!!!

10 days till CHRISTMAS!!!!!!

Don't forget the UGLY Sweater Christmas Party 12/16/16 @ 6pm

Hours

Monday6:00AM - 8:00PM
Tuesday6:00AM - 8:00PM
Wednesday6:00AM - 8:00PM
Thursday6:00AM - 8:00PM
Friday6:00AM - 7:00PM
Saturday9:00AM - 12:00PM
SundayCLOSED

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