Tuesday, December 3, 2013

WOD - WEDNESDAY, DECEMBER 4TH 2013

* THIS SATURDAY, DECEMBER 7TH WE WILL BE MOVING THE MATS OUT AND REPLACING THEM WITH NEW MATTING.  WE WILL ALSO BE MOVING THE PULLUP BAR OFF THE WALL INTO THE MIDDLE OF THE GYM, TO ADD 4 MORE SQUAT RACKS, 13 MORE PULLUP STATIONS AND FREE UP BOTH WALLS.  IF ANYONE IS AROUND AND WOULD LIKE TO HELP THAT WOULD BE GREAT.  WE WILL PAY YOU WITH FOOD, BOOZE AND SEXUAL FAVORS FROM SEAN!


WHOSE READY TO WORKOUT?
6AM!

6AM!


6AM!

6AM!

6AM! 



video
- KEV HITS A DISGUSTING 335# HANG POWER CLEAN!

video
- CHRIS HITS A 220# HANG POWER CLEAN.  WE GOT THE STRONGEST PHYSICAL THERAPIST AROUND!  CHECK OUT HIS WALKING CELEBRATION AFTER. 


WARM-UP
500M ROW
40 PARTNER WALLBALLS (CLASS RACE!)
ENDURANCE GROUP = 30 WEIGHTED ABMAT SITUPS + MOBILITY
STRENGTH GROUP = 10 PUSH PRESS/10 PUSH JERKS/10 SPLIT JERKS + SHOULDER/LAT MOBILITY

STRENGTH
FIND 1RM SPLIT JERK (FROM RACK)

ENDURANCE
EMOM FOR 16 MIN
EVEN = 30 SEC PLANK HOLD - WEIGHTED
ODD = 45 SEC ROW SPRINT

* SCORE = TOTAL CALORIES ROWED

WOD
2 SETS EACH FOR TIME – REST 2 MIN BETWEEN SETS
50 WALLBALLS (20/14)

* GOAL IS TO GO UNBROKEN FOR BOTH SETS!


RESULTS FROM 12/3/13!

RESULTS FROM 12/3/13!

2014 PREP TEAM RESULTS!


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