Friday, September 19, 2014

WOD - SATURDAY, SEPTEMBER 20TH 2014

* CONGRATS TO DAVE AND LISA ON THEIR MARRIAGE!!!

* BENCHMARK WEEK COMING UP! GET READY TO ROCK AND ROLL AND PR SOME BIG TIME WORKOUTS!!!

** PROGENEX FLAVOR COOKIES AND CREAM MORE MUSCLE IS IN STOCK FOR LIMITED TIME. WE HAVE 8 BAGS AND ITS FIRST COME FIRST SERVE.  GET IT WHILE ITS HOT!



SOME OF THE REMAINING FEW FROM THE GATHERING! THANKS FOR COMING TO HANG GUYS.



HANGIN OUT!

LITTLE FRI NIGHT GATHERING! LOOK OUT FOR MORE OF THESE.

8:30 MOBILITY!

6AM!




OLYMPIC LIFTING WARM-UP
1 MIN DOUBLES
REVIEW AND DRILL STANDARDS AND BARBELL CYCLING

OLYMPIC LIFTING CLASS
A. 17 MIN FIND 1RM POWER SNATCH
B. 17 MIN FIND 1RM POWER CLEAN AND PUSH JERK
C. 3 SETS ME PLANKS HOLD W 45/25# PLATE - REST 1:1

ENDURANCE WARM-UP
500M ROW
20 AIR SQUATS
20 WALKING LUNGES
50 WEIGHTED ABMAT SITUPS

ENDURANCE WOD
W A PARTNER ACCUMULATE 8,000M ROW
* WHILE ONE PERSON ROWS YOU MUST DO ME KB SWINGS (53/35) AS SOON AS KB IS DROPPED YOU MUST SWITCH OFF THE ROWER.
* NEXT SET YOU WILL DO ME PLANK HOLDS.  ONCE PERSON DROPS MUST SWITCH.
* WILL SWITCH BETWEEN KB SWINGS AND PLANK HOLDS.

RESULTS FROM "SEVERIN"

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