WOD - MONDAY, FEBRUARY 25TH 2013

* WELL WE NOW OFFICIALLY HAVE A NEW CREEPY PERV SUNDAY NAME.
"LOAD COVERED DINGLEBERRIES" JUST WOW!!



** 2013 CROSSFIT GAMES OPEN STARTS IN 10 DAYS.  LETS GET REGISTERED!
WE WILL BE DOING THE WORKOUTS EVERY SATURDAY AT 10AM.  SATURDAY MORNINGS ARE ABSOLUTELY A GREAT ATMOSPHERE.  ITS LOUD, INTENSE AND BRINGS OUT A NEW LEVEL OF INTENSITY.  WE WOULD LIKE EVERYONE WHO IS REGISTERED TO FIND A WAY TO BE THERE AND SUPPORT EVERY ATHLETE ON TEAM KIP!


WARM-UP
2 MIN DOUBLE UNDERS
25 PUSHUPS
25 ABMAT SITUPS
25 AIR SQUATS

TEACH
KIPPING HSPU

COACHS STRETCH
HIPS
QUADS
SHOULDERS

STRENGTH
BACK SQUAT 3X3@96%
THEN: 1 SET ME@ 96%
* THIS WILL BE THE LAST WEEK OF THIS PERCENTAGE.  WE WILL BE TESTING OUR CROSSFIT TOTALS NEXT MONDAY!

WOD
5 ROUNDS
10 BACK SQUATS (155/105)( FROM THE GROUND)
10 HSPU

RESULTS FROM PERV SUNDAY!

COMPETITORS (DELOAD WEEK)

WARM-UP

2 ROUNDS

250M ROW

10-20 T2B
50FT HS WALK

2 ROPE CLIMBS

MOBILITY

A. CLEAN AND JERK - REST 60 SEC BT REPS

40%X5X1

50%X5X1

60%X5X1

B. BACK SQUAT - REST 2 MIN BT SETS

40%X2X5

50%X2X5

60%X1X5

C. EMOM 16 MIN

EVEN = 4 MUSCLE-UPS (5 C2B PULLUPS-5 RING DIPS)

ODD = 10 GHD SITUPS

D. GROUP WOD

SCHEDULE FOR COMPETITORS AS FOLLOWS UNTIL AFTER THE OPENS

MON - ON

TUE - OFF

WED - ON

THUR - ON

FRI - OFF

SAT - ON

SUN - ON