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| WHAT A LIFE! |
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| 6AM PLANKS! |
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| 9:30 PLANKS! |
* HAPPY BDAY ROBYN!
** HEY GUYS, DON'T FORGET IF YOU WANT TO ORDER YOUR KETTLEBELL KITCHEN FOR NEXT WEEK THE DEADLINE IS TONIGHT AT MIDNIGHT! THE LINK TO ORDER IS BELOW. CLICK IT AND EAT HEALTHY! GO TO "LOG IN" AND CREATE AN ACCOUNT TO ORDER.
*** INTENSE WEEK AND HARD WORK PAYING OFF!! WE HAD ABOUT 95% OF THE GYM DO TODAYS WORKOUT AS PRESCRIBED AND A TON OF 3RM PULLUP PR'S. LETS KEEP THE INTENSITY UP THE REST OF THE WEEK. SEE EVERYONE TOMORROW!
WARM-UP
1 MIN DOUBLES
10 KB SNATCHES (EACH ARM - LIGHT)
ENDURANCE GROUP - 400M RUN/LEG KICKS/QUAD PULLS/COUCH STRETCH
STRENGTH GROUP - 10 AIR SQUATS/10 SQUAT CLEANS/10 FRONT SQUATS (BAR)
STRENGTH
15 TO FIND 5RM FRONT SQUAT
THEN BACK OFF TO 80% AND HIT 1 SET AMRAP
ENDURANCE
E3MOM FOR 15 RUN 400M - REST THE REMAINING PORTION OF 3 MIN
WOD
5 MIN ME (MAX EFFORT) KB SNATCHES
(53/35)
* GOAL IS TO GO UNBROKEN!
LURONG WOD#6
100 DOUBLE UNDERS(100 SINGLES)
THEN:
5 ROUNDS:
10 POWER CLEANS (145/100)(125/85)(75/55)
10 RING DIPS (HRPU OR KNEE HRPU)
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| RESULTS FROM 10/16/13 |
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| RESULTS FROM 10/16/13 |
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| 2014 PREP TEAM RESULTS! |
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