WOD - SATURDAY, JANUARY 26TH 2013

* PACKED HOUSE TODAY AT ISLAND PARK.  GREAT JOB TO ALL ON THE DL AND HSPU!

**SUNDAY WODS ARE BACK! FEB. 3RD WILL BE THE FIRST SUNDAY WOD OF THE NEW YEAR! 10AM SHARP!



OPEN GYM - 9:00AM - 10:00AM

COMPETITORS ONLY - 10:00AM - 12:00PM


COMPETITORS WOD

A. 5 ATTEMPTS TO FIND 1RM SNATCH

B. 5 ATTEMPTS TO FIND 1RM CLEAN AND JERK

* TREAT THESE LIFTS AS A MEET STATUS.  WARM-UP AND THEN EVERY ATTEMPT COUNTS.  YOU GET 5 LIFTS AND WE WILL ALL DECLARE OUR FIRST LIFT ON EACH MOVEMENT.  HAVE PRE DETERMINED IN YOUR MIND YOUR STARTING WEIGHT ALL THE WAY THROUGH TO YOUR GOAL WEIGHT!

C. 15 MIN TO FIND 1RM FRONT SQUAT

D. INDIVIDUAL WORKOUT
100FT FARMERS WALK (115/75)
40 HSPU
100FT FARMERS WALK
30 HSPU
100FT FARMERS WALK
20 HSPU

* FARMERS WALK WILL BE WITH 1 BAR IN EACH HAND.  WILL DO A 50 FT TURNAROUND IN THE GYM!

E. PARTNER WORKOUT
80 DOUBLES
70 BURPEES
60 KB SWINGS (53/35)
50 WALLBALLS (20/14)
40 POWER SNATCHES (135/95)
30 T2B
20 BOX JUMPS (30/24)
10 SDLHP (135/95)

* 1 PERSON WORKS AT A TIME.

ABMAT SITUPS!

RESULTS FROM 1/25/13

COMPETITORS RESULTS FROM 1/25/13