WWW.KETTLEBELLKITCHEN.COM
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!
** 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!
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| 6AM ROWING! |
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| PULLUPS! |
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| 6AM STARTING THE WOD! |
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| 6PM PRE WORKOUT! |
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| 6PM ROCKIN! |
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| CARLY IS BACK ! AND SEANS GORGEOUS BUTT! |
WARM-UP
400M RUN
1 GYM LENGTH THERE AND BACK BURPEE BROAD JUMPS
STRENGTH - MOBILITY OF SHOULDERS/LATS/10 OF EACH PUSH PRESS/PUSH JERK/SPLIT JERK
ENDURANCE - MOBILITY - COUCH STRETCH/HIPS/HAMSTRINGS/QUADS
STRENGTH
5X5 SPLIT JERKS @83% OF 3RM SPLIT JERK
(YES THIS IS GONNA BE VERY HEAVY!)
ENDURANCE
E3MOM FOR 6 SETS - 400M RUN
*SCORE BEST AND WORST RUN
WOD
AMRAP 8 MIN
8 FRONT SQUATS (115/75
8 BOX JUMPS (30/24) (GAMES STANDARD)
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| RESULTS FROM 11/13/13 |
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| RESULTS FROM 11/13/13 |
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| 2014 PREP TEAM RESULTS! |
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