Parnter WOD!

Thursday

1/8/15

Announcements
1) I promise, we’ll be finished with construction soon. Until then, please don’t mind the crowd of lost Team Training folks. 
2) 8-Week Physique is now underway with 31 participants! Make sure to tell these folks how much you support their efforts and encourage them to stick with it!
3) We have a board for signing up for Kiddie Care now. Please help out our single moms and volunteer 1 hour a month to watch the little ‘uns! I promise, they’re all super nice and easy to tend!
4) Yoga! Thursday night 6:30pm!!, Friday morning and Saturday during the day! Enjoy!

Main Class:
A. Warm-Up
Row 3-4 min
3-5 Rounds
6-10 Ring Rows
6-10 Hollow Rocks
3 Wall Walks
6-10 Good Morning (empty barbell)
6-10 BtN Thrusters

B. Skill: Handstand Push Ups, strict
Work sets of 3-5 to maximum, then do negative to full depth/deficit
Basic-level skills should focus on push up strength or piked push ups on a box and developing a handstand on the wall

C. Skill: Toes to Bar
Toes to bar skill progression
Repeat explosives – 10 sec AMRAP EMOM x 6

D. Partner WOD:
16 min AMRAP, relay by round

5 Power Clean – 135/95
7 Shoulder to Overhead – 135/95
9 Toes to Bar

E. Post-WOD

Clean High Pull – 5 x 5, building to as heavy as possible

Beginners Class

A: Oly Strength
Push Press – 4 x 4, building weight
Split Jerk – 5 x 2, for skill
Hang Power Clean + Jerk – 6 x 1+1 building heavy

B: Gymnastics Strength
4 x 8-12 Strict Pull Ups, as difficult as possible
4 x 8-12 Bicep Curls, as heavy as possible

C: WOD
3-5 Rounds (as time permits) – move at a medium pace and keep moving
10 Burpees
15 Ring Rows
20 Kettlebell Swings
25 Jump Rope Singles