CORE:

10 Dips (Strict) + 10 clapping push-ups x 3
Handstand hold ( Chest facing wall ) 1 min x 3

WOD

15 minutes Split Jerk practice.
http://www.youtube.com/embed/2av_qXinO78

-then-

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X10 Romanian Deadlift – medium/heavy, rest 30 sec.
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=101

***NEW NOON CLASS STARTS @ 1130

***ONRAMP STARTS TODAY @ 1100

Core:

15 hollow + 15 arch rocks x 6
0:15 L-sit + 0:15 dragon flag hold x 5

WOD:

1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Courtesy of compWOD

5-4-3-2-1 of:

Clean & Jerk 185/120#
Muscle-Ups

Congrats to Coaches Joe and Kyle for completing the Outlaw Way World Tour this weekend.  We look forward to absorbing the knowledge you gained…and more PRs. 

4 X 2 Strict muscle ups + 2 Kipping muscle ups
5 X 0:10′s Iron Cross Hold ( View Movements for 1st, 2nd, 3rd Position)

1) 7X1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

3 rounds for time of:
14 Burpee Over-the-Box Jumps 30/26″ (touching the top of the box is required, but opening the hip is not)
21 KB Swing (1.5/1pd)
28 Shoulder touches (chest facing wall)

Warm-Up:

Muscle Ups

Core:

8 Pull ups + 15 Beat swings x 4
0:15s L-sit hang on bar + 5 Ball ups x 4

WOD:

20 minutes to establish a 1RM Clean & Jerk

-Then-

“Cindy”

20 minute AMRAP of:
5 Pullups
10 Pushups (hand release) <- THATS RIGHT!
15 Air Squats

Warm-Up:

Pull-Ups
Beat swings
L-sit hang
Ball-Ups

Core:

7 dips + 10 Push on rings x 6 (Strict)
0:20′s False Grip Holds on a bar x 4

WOD:

20 minutes to establish a 1RM Deadlift

Never Forget.

Core:
0:15′s Front lever hold ( Tuck position ) + 5 ice cream makers x 5

WOD:
15 minutes to establish a 1RM Weighted Strict Pullup.

Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.

-then-

Run 1 mile – for time.

***NOTE: The On-Ramp course has been moved to next week, and will start on the 17th of September at 1100!buy viagra