Friday – January 6th, 2012

Workout of the Day
Strength of the Day	Push Jerk
Level 1: 150 Jump Rope 20 Push Press 20 Power Cleans 20 Knees to Elbows 20 Burpee Deadlift 20 Ring Rows 150 Jump Rope	Level 2: 75 Double Unders 20 Push Press, 65 pounds 30 Power Cleans, 65 pounds 20 Knees to Elbows 30 Burpee Deadlift, 65 pounds 20 Ring Rows 75 Double Unders *If no DU’s, sub 3x Jump Rope.
Level 3: 100 Double Unders 20 HSPU 25 Power Cleans, 105 pounds 30 Toes to Bar 35 Burpee Deadlift, 105 pounds 40 Pull-ups 100 Double Unders If no DU’s, sub 3x Jump Rope. If no HSPU, sub 2x Pike Push-ups.	Level 4: From the Dec. 10th NLI, final WOD: 100 Double Unders (each break is 10 squat penalty) 20 HSPU (female rx 12 HSPU) 25 Power Cleans, 135 pounds (female rx 95#) 30 Toes to Bar 35 Burpee Deadlift, 135 pounds (female rx 95#) 40 Pull-ups 100 Double Unders (each break is 10 squat penalty)

Workout of the Day

Strength of the Day

Push Jerk

Level 1:

150 Jump Rope
20 Push Press
20 Power Cleans
20 Knees to Elbows
20 Burpee Deadlift
20 Ring Rows
150 Jump Rope

Level 2:

75 Double Unders
20 Push Press, 65 pounds
30 Power Cleans, 65 pounds
20 Knees to Elbows
30 Burpee Deadlift, 65 pounds
20 Ring Rows
75 Double Unders

*If no DU’s, sub 3x Jump Rope.

Level 3:

100 Double Unders
20 HSPU
25 Power Cleans, 105 pounds
30 Toes to Bar
35 Burpee Deadlift, 105 pounds
40 Pull-ups
100 Double Unders

*If no DU’s, sub 3x Jump Rope.
*If no HSPU, sub 2x Pike Push-ups.

Level 4:

From the Dec. 10th NLI, final WOD:

100 Double Unders (each break is 10 squat penalty)
20 HSPU (female rx 12 HSPU)
25 Power Cleans, 135 pounds (female rx 95#)
30 Toes to Bar
35 Burpee Deadlift, 135 pounds (female rx 95#)
40 Pull-ups
100 Double Unders (each break is 10 squat penalty)

Don’t Stop Here

We will coach you and help you achieve your health goals.
We can help you every step of the way. Join our family and own your fitness. What are you waiting for? Take the first step today.

Join us for a

Free Workout

Designed & Maintained by Dynocreative

Friday – January 6th, 2012

Don’t Stop Here

More To Explore

Friday July 31st, 2020 (20200731)

Thursday July 30th, 2020 (20200730)

Wednesday July 29th, 2020 (20200729)

Join us for a

Free Workout