As Many AMRAPS As Possible

Our next Nutrition Q&A with Dr. Peters will be held TODAY at Noon! 

FREE for all regular athletes and Bootcampers!  Register here.

WOD for Saturday 072112 – Click Here For Today’s Schedule
Muscle Ups
3-5 reps on the minute for 10 minutes
–Rest–
5 Rounds of AMRAP in 3 minutes:
3 Thrusters (95/65)
6 Box Jumps (24/20)
9 KB Swings (52/35)

Rest 1 minute

Post Workout Reps to Comments
For the skill segment, take a few minutes to warmup muscle ups and a variation.  Then perform 3-5 reps on the minute for 10 minutes depending on your capacity.  Pick a variation that allows you to not have many, if any, missed reps. 

For the conditioning workout, this is basically 5 three minute workouts with a 1 minute rest between them.  Do not rebound on your box jumps and perform American (overhead) KB Swings.  Note that the loads are relatively light, but this is an AMRAP so if it feels light, go faster 🙂

COMMUNITY WORKOUT today at 11am!  Bring a friend!

OPEN GYM today is from 11am-12pm in the green room!

Kelly Starrett on shoulder mobility for Muscle Ups
[youtube]http://www.youtube.com/watch?v=q0Elx93duAA[/youtube]

We are hosting the 2012 Bull City Barbell Open on August 18th! 

Email [email protected] if you’d like to volunteer!