WOD - FRIDAY, JANUARY 11TH, 2012

HEY GUYS COUPLE ANNOUNCEMENTS.

*WE HAVE KAIT, KEVIN, ILCH, AND JANEY COMPETING AT MAIN STREET PRIDE IN FREEHOLD, NJ.  JANUARY 26TH 2013.  COME OUT TO CHEER THEM ON.

** TOMORROW IS PAUL AND DANA'S LAST DAY AT THE GYM. IT HAS BEEN A PLEASURE SEEING THEIR PROGRESS IN LIFE FROM THEIR ENGAGEMENT, TO THEIR MARRIAGE AND JUST ALL THEIR ACCOMPLISHMENTS BOTH IN AND OUT OF THE GYM THE PAST YEAR.  THEY WILL BE MOVING TO CALIFORNIA THIS SATURDAY.  WE ARE PRETTY BUMMED THAT THEY ARE LEAVING AND TRYING OUR HARDEST TO GET THEM TO STAY BUT THEY ARE ON TO A NEW CHAPTER OF THEIR LIFE.  SO IF YOU SEE THEM TOMORROW WISH THEM FAREWELL.

*** WE HAVE SET UP A TABLE IN FRONT OF THE GARAGE DOOR FOR EVERYONE TO PUT THERE STUFF ON.  WE ARE STARTING TO KEEP SOME PERSONAL STUFF ON OUR DESK SO WE ASK IF EVERYONE CAN PLEASE PUT THEIR PERSONAL BELONGINGS ON THE TABLE IN THE FRONT AND NOT ON THE DESK.


WARM-UP+ STRETCH 
 3 ROUNDS
10 PUSHUPS
10 KIPS
1 THERE AND BACK
THEN:
LEG KICKS
QUAD PULLS
SAMSON STRETCH
HIPS
ROLL OUTS
ARM CIRCLES

TEACH
REVIEW DEADLIFTS
REVIEW KIPPING PULLUPS

STRENGTH
MALE = SHOULDER PRESS
LADIES = BENCH PRESS
4X5 @ 87%
- 1 SET EVERY 2 MIN

WOD
21-15-9
DEADLIFTS (185/115)
PULLUPS
* RUN A 400M RUN AFTER 21, 15, 9.

RESULTS FROM 1/9/13

COMPETITOR RESULTS

RESULTS FROM 1/10/13

COMPETITORS

A. EVERY 15 SECONDS FOR 5 MINUTES (21 REPS)
*1 BANDED DEADLIFT + 50% OF YOUR 1RM.

EXAMPLE: MY MAX IS 455 I WILL HAVE 225/230 ON THE BAR PLUS THE BAND.
- GUYS WILL USE THE THIN BLUE BANDS/LADIES WILL USE THE RED BANDS.

B. BENCH PRESS 5X3 BENCH PRESS - AHAP
- ALL REPS MUST BE COMPLETE WITH ASS IN CONTACT WITH BENCH.

CONDITIONING
4 ROUNDS OF:
2 MIN ME ROW FOR CALS
1 MIN REST
1 MIN ME WALL CLIMBS
1 MIN REST

REST 5 MIN THEN COMPLETE:

C. 3X20 STRICT GHDS (NO SWING)
C1. 3X20 UB GHD SITUPS
C2. ME UB KB SWINGS (70/53)( TO BE DONE ON 1ST AND 3RD SET)