WOD - Tuesday, November 25, 2014

Good job with the Split Jerks today. Doing the two front squats before the jerk is a a great way to simulate the way your legs are going to feel coming out of a heavy squat clean without actually cleaning the weight. Tuesday's programming will be introducing a new range of motion with the kettlebell swings. We want to give you the opportunity to load up your glutes, lats, and hamstrings without doing too much work on your shoulders tomorrow as there are KB swings in both the endurance and the wod.

It's a little early for this announcement, but our Holiday Party will be back at the Local Ale House in Island Park this year. We will meet at the gym at 8pm and head over to the bar together on Saturday, December 20th, save the date!

It's great to see how many people are taking advantage of open gym from 4pm-5pm. We are going to make one small change to open gym, it will end at 4:50 to give everyone a chance to get equipment put away prior to the start of 5pm class.

Warm Up

3x30 seconds of double unders or double under attempts:30 seconds rest

Run 400m

10 Russian KB Swings one increment lighter than working weight for endurance/wod

10 American KB Swings (same kettlebell) 


Alternating with a partner for 3 sets each or 1:1 rest

Run 200m

10 American KB Swings (70/53)

Run 200m



AMRAP in 11 minutes:

30 Double Unders

7 Power Snatch (115/75)

14 Russian KB Swings (70/53)