WOD - FRIDAY, FEBRUARY 8TH 2013

- HOW ABOUT GREG HITTING A 51 3/4 INCH BOX JUMP TODAY!

DYNAMIC WARM-UP THEN:

- WE WILL GIVE EVERYONE A 5-7 MIN TIME FRAME TO GET EVERYTHING FOR THE WORKOUT SET UP AND WORK ON SPECIFIC MOVEMENTS FOR THE DAYS WORKOUT.  COACHS WILL BE AROUND TO HELP OUT AND GIVE ANY TECHNIQUE/POINTERS.

STRENGTH
"GUIDO FRIDAY"
1 SET OF 10 EVERY 2 MIN.
3X10 STRICT RING DIPS
CANT DO A RING DIP - WORK UP TO THE LIGHTEST BAND YOU CAN USE
DIRECTLY AFTER YOUR 3RD SET PERFORM 1 SET OF MAX EFFORT CLAPPING PUSHUPS

WOD
30 HSPU
40 PULLUPS
50 KB SWINGS(53/35)
60 ABMAT SITUPS
70 BURPEES

RESULTS FROM 2/7/13

COMPETITORS

WARM-UP
BURGENER WARMUP W/ THE BAR
20 OHS
10-20 - C2B PULLUPS
10 MIN MOBILITY

A. 2 POSITION SNATCH - 15 MINUTES TO WORK UP TO A HEAVY SINGLE
THEN:4X1@90%
- REST 60 SECONDS BETWEEN REPS.
- (GROUND - BELOW THE KNEE)

B. SNATCH PULLS - 3X3  -
- REST 2 MIN BETWEEN SETS
- STRAPS ARE RECOMMENDED.
- I HAVE 2 PAIRS AT THE GYM SO YOU GUYS CAN USE THEM, BUT IF I WAS YOU I WOULD GO PICK UP A PAIR AT DICKS (HAHA) OR MODELLS FOR LIKE $10 BUCKS.


C. "THE CHIEFS SNATCH"
5 ROUNDS - 3 MIN ON 1 MIN OFF
3 POWER SNATCHES (135/95)
6 HR PUSHUPS
9 AIR SQUATS
- PICK UP FROM WHERE YOU LEFT OFF.  SO AT THE END OF YOUR 1ST RD YOU COMPLETED 1 ROUND+6 HR PUSHUPS.  YOU WILL PICKUP YOUR 2ND ROUND STARTING AT YOUR AIR SQUATS.
- SCORE =TOTAL FULL ROUNDS AT END OF WOD!

REST 10 MIN

D. 5 ROUNDS NOT FOR TIME
25 DOUBLES (UNBROKEN)
10 GHD SITUPS
5 STRICT GHDS