 |
| 5PM HITTING SOME THRUSTERS! |
 |
| GYMNASTICS CLASS WAS A BLAST! |
* ANNOUNCEMENT TO THE 6AM CLASS. A LOT OF YOU ARE SIGNING UP WAY IN ADVANCE AND CANCELING LATE CAUSING OTHER PEOPLE TO MISS OUT ON 6AM CLASS. THIS CAN NO LONGER HAPPEN. WE ARE TAKING A LIST OF ALL THE PEOPLE THAT ARE SIGNED UP. FROM TONIGHT FORWARD IF YOU ARE ONE OF THE PEOPLE THAT SIGN UP EARLY AND CANCEL LATE (LATE NIGHT OF/MORNING OF), OR NO SHOW FOR CLASS YOU NOW WILL OWE 150 BURPEE PULL-UPS BEFORE YOU CAN JOIN THE GROUP AGAIN. THIS IS NON NEGOTIABLE. THIS IS GETTING RUDE TO THE PEOPLE WHO ACTUALLY WANT TO WAKE UP AND GO TO CLASS.
WARM-UP
400 M JOG
1 MIN HANDSTAND HOLD (ACTIVE SHOULDERS)
1 SET NEGATIVES PULLUPS
DYNAMIC STRETCHES
STRENGTH (1 SET EVERY 2 MIN)
5X5 - FRONT SQUATS @ 75% OF YOUR 5RM. BE EXPLOSIVE!
- IF YOU MISSED YOUR 5RM FRONT SQUAT LAST WEEK THEN YOU WILL HAVE 12 MINUTES TO FIND IT!
WOD
AMRAP 15 MIN
20 ALTERNATING LUNGES(95/65)
10 PULL-UPS
200M RUN W MEDICINE BALL
 |
| RESULTS FROM 6/20/12 |
No comments:
Post a Comment