Friday, November 22, 2013

WOD - SATURDAY, NOVEMBER 23RD 2013


* IF ANYONE FOUND A GOLD KATE SPADE BRACELET IN THE CUBBIES PLEASE RETURN ASAP!!!!


** THURSDAY, NOVEMBER 28TH (THANKSGIVING) WE WILL HAVE 2 CLASSES 8:30 AND 9:30. 

*** FRIDAY, NOVEMBER 29TH THERE WILL BE NORMAL SCHEDULE BESIDES NO 6AM CLASS.



**** LAST CHANCE TO BUY SUPERCLEARY PHOTOS FOR BARBELLS FOR BOOBS PHOTOS!  GUY IS A STUD, A LITTLE FRAN PR AND SNATCH PR PLUS TAKES AWESOME PHOTOS!




- ROWLING REACTIONS!


video

- PULLUPS!


video
 FRAN!


RYAN WORKING ON HIS SNATCH FAILS!


OLYMPIC LIFTING
WARM-UP
10 BACK SQUATS
10 FRONT SQUATS
10 OHS
10 BEHIND THE NECK SNATCH STRICT PRESS
10 POWER SNATCHES
10 SPLIT JERKS

A. 20 MIN FIND TO FIND 1RM POWER SNATCH
B. 20 MIN TO FIND 1RM SQUAT CLEAN AND SPLIT JERK

ENDURANCE
WARM-UP = COACH SEAN'S WARMUP!!!!

A. 30 SEC ON - 30 SEC OFF - FOR 12 MINUTES = KB SWINGS FOR TOTAL REPS (53/35)
B. 2K ROW X 2 REST WHILE PARTNER ROWS
C. 50 WEIGHTED ABMAT SITUPS FOR TIME


RESULTS FROM 11/22/13 - FRAN

2014 PREP TEAM RESULTS!

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