Tuesday, November 19, 2013

Tuesday Skill Work and a sweet AMRAP!

Announcements: ZenPlanner: Check out Amplify's new sign-in sign-in and calendar calendar which will allow members to pay dues online and track WODs. Contact Michaela to set it up; make sure you are online by DECEMBER.

Lisle 5K: Join Amplify in running the Turkey Trot Tune-up on November 24. Wear your "Awesome" shirt and join the fun. Extra shirts are still available!

Olympic Lifting Class: Coach Katie M. starts sessions November 19. This is a 6 week program on Tuesday and Thursdays from 7-8pm. Free to Amp members!

Amplify Food Drive: Lauren B. is helping to lead donations by the white boards in the gym. Food can be taken through Thanksgiving.

TUESDAY Skill Work 3 Rounds Not For Time: • 25 Double Unders • 6 Handstand Push-ups • 8 Pistols • 10 V-ups

Conditioning AMRAP in 20 Minutes: • Power Clean (#205/140) • Muscle-up

*Each round goes up by 1 rep.  Substitute 2 Pull-ups for each Muscle-up.

Muscle-up Efficiency Tips