One Armed Bandit


One Armed Bandit

Fight Gone Bad 6 is coming SATURDAY!  We need your help!  Sign up here

(You must be registered to workout on Saturday – Event will run from 9 til whenever – all regular classes are cancelled)

WOD for Monday 091211Click Here For Today’s Schedule
Hang Snatch
AMRAP in 12 minutes:
30 Double Unders
30 1-Hand KB Swings (52/35) – alternating hands each swing (see video below)

Post Snatch Loads and Metcon Rounds To Comments
For the strength segment, work on Snatches from either the 1st (hips) or 2nd (below knee cap) position as heavy as possible without compromising form. 

For the conditioning workout, sub parallette jumps for Double Unders as necessary.  KB Swings are NOT overhead.  Make sure you watch the video below for the KB Swings. 

There is NO Endurance Workout tonight at 6pm!

Jeff Martone on the 1-Hand KB Swing – How to switch hands
[youtube] & ConditioningHQ?blend=4&ob=5#p/u/0/JxmjMo_VpFw[/youtube]

We will participating in Fight Gone Bad 6 on September 17th to benefit the Special Operations Warrior Foundation.  The gym will be closed that day except to those who have signed up to particpate!  Join our team here