 |
| 9:30AM SMOKED! |
 |
| 9:30AM SMOKED! |
 |
| 9:30AM SMOKED! |
 |
| 9:30AM SMOKED! |
 |
| NEW ELEMENTS CREW WELCOME TO THE KIP FAM! THIS NEW SQUAD IS AWESOME AND READY TO DOMINATE! |
* HAPPY BIRTHDAY CHRISTINE, AND JACKIE POTOP!
****** EVERYONE IS WELCOME TO BARBELLS FOR BOOBS ON
SATURDAY! WEAR LOTS OF PINK, BRING SOME FOOD,
SOME BOOZE, DONATE SOME MONEY TO A GREAT
CAUSE AND COME READY TO WORKOUT! ********
PLEASE EVERYONE BRING SOME
FOOD!!!!!!!
** OLYMPIC LIFTING CLASS AND ENDURANCE CLASS IS CANCELLED ON SATURDAY DUE TO BARBELLS FOR BOOBS. THIS WILL BE POSTED EVERYDAY THIS WEEK.
*** NOVEMBER 16TH, (THIS SATURDAY) WE WILL BE HOSTING BARBELLS FOR BOOBS AND A END OF THE LURONG CHALLENGE PARTY STARTING AT 9AM. AFTER BARBELLS FOR BOOBS WE WILL HAVE FOOD AND BOOZE. BARBELLS FOR BOOBS WILL HAVE DIFFERENT HEATS. WE WILL DO SCALED WEIGHTS/RX WEIGHTS (135/95)/ELITE WEIGHTS(225/155) DOING "GRACE" (30 CLEAN AND JERKS FOR TIME). WE WILL PUT A SIGN UP SHEET IF EVERYONE WANTS TO BRING SOME FOOD!
*** NOVEMBER 16TH, (THIS SATURDAY) WE WILL BE HOSTING BARBELLS FOR BOOBS AND A END OF THE LURONG CHALLENGE PARTY STARTING AT 9AM. AFTER BARBELLS FOR BOOBS WE WILL HAVE FOOD AND BOOZE. BARBELLS FOR BOOBS WILL HAVE DIFFERENT HEATS. WE WILL DO SCALED WEIGHTS/RX WEIGHTS (135/95)/ELITE WEIGHTS(225/155) DOING "GRACE" (30 CLEAN AND JERKS FOR TIME). WE WILL PUT A SIGN UP SHEET IF EVERYONE WANTS TO BRING SOME FOOD!
**** NEXT WEEK WE START BENCHMARK WEEK! BE READY TO ROCK AND ROLL!!!!!
WARM-UP
2 MIN DOUBLES
REVIEW AND DRILL OHS
REVIEW AND DRILL HANG POWER SNATCH
STRENGTH
FIND 1RM HANG POWER SNATCH + OHS
WOD
EMOM FOR 14 MIN
EVEN = 5 HANG POWER SNATCHES @60% OF 1RM COMPLEX
ODD = 12 BURPEES OR 15 BURPEES
* ELITE STATUS WILL BE GIVEN IF YOU HIT 15 BURPEES FOR EVERY MIN
* RX STATUS WILL BE GIVEN IF YOU HIT 12 BURPEES FOR EVERY MIN
 |
| RESULTS FROM 11/14/13 |
 |
| RESULTS FROM 11/14/13 |
 |
| FINAL ELEMENTS RESULTS! |
No comments:
Post a Comment