New afternoon class times start today – 4:30, 5:30 and 6:30 PM.
Our monthly Free WOD is this Saturday at 9 AM. Spread the word, bring a friend!
Check out the updates at Vero Beast
Workout of the Day:
7×1 Clean & Jerk
3×3 flat-footed hang clean hi-pulls DEMO VIDEO
– feet stay flat, elbows high, bar to the nips
1 minute of max effort slapping push-ups
– rest 1 minute
AMRAP in 8 minutes
16 alternating KB snatches 55/35 (8 each arm)
12 Thrusters 95/65
8 burpee over bars
– rest 1 minutes
1 minutes of max effort slapping push-ups (slap chest)
Movement standards –
– Slapping push-ups: chest to the ground at beginning of movement, explode into your push-up, both hands slap chest. Sub is strict push-ups (chest to ground)
– KB snatches: alternate left to right arm; KB does not have to touch ground; fully lock KB out with arm in front of arm, kees and hips open. DEMO VIDEO
– Thrusters: start with a full-depth front squat to overhead press
– Burpee over bar: start with chest and thighs to ground; instead of a clap over your head, jump over your barbell.