Tues – 07/02/2013


The new weightlifting instruction wall. Note, Donny Shankle demoing the lifts at over 400lbs. See it live at the Donny Shankle seminar coming in Sept!

4th of July Weekend Schedule

Thursday the 4th: Closed (Rest Day

Friday the 5th: Hope for Cures from 8am-10am – You can register or donate here. This will be an open gym format, you can show up anytime before 9:30. We will run heats every 30 minutes or so. You are welcome to stay after your workout to hang out and cheer everyone on.

Saturday the 6th:
8:30AM Competition Training & Open Gym
9:30 WOD


Extra) Bar Dips 5X5-7 Heaviest Possible

1) Shoulder Press
1X5, 2X3, 2X2, 3X1
Rest 2 minutes between each set. Use time to mobilize lower body.

2) Four rounds for time of:
50 Double-Unders
15 Wall Ball Shots (20/12 lbs)
10 Toes to Bar

Competition Training

1) Three sets, not for time, of:
Muscle-Ups or Negatives x 3-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 6-10 reps
Do not spend all day on these “warm-ups”

2) Split Jerk
1X3@60%, 1X2@70%, 1X2@80%, 5X1@90%
Rest as needed

3) Push Press 3X4 Heaviest Possible
Rest as needed

4) 6 minute AMRAP of:
15 Bar Dips
10 Handstand Push-Ups
5 Burpees

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