WOD - WEDNESDAY, JUNE 13TH 2012

THERE IS GYMNASTICS CLASS TONIGHT AT 7PM!

* POWER CLEANS WERE AWESOME TODAY AND WE HAD SOME NICE STATS TODAY WITH A BUNCH OF ATHLETES DOING THE WOD RX'D FOR THE FIRST TIME W THE HEAVY KETTLEBELL.  GREAT JOB TO ALL!

** EVERYONE PLEASE MAKE SURE YOU WRITE YOUR WEIGHTS DOWN AFTER EACH STRENGTH SESSION.  THERE IS A METHOD BEHIND WHAT WE PROGRAM.  WE DO NOT REMEMBER EVERYBODY'S SCORES. THIS WILL HELP YOU SEE YOUR PROGRESS AS WELL AS TAKE AWAY ALOT OF THE THOUGHT PROCESS BEHIND THE QUESTION "WHAT WEIGHT SHOULD I START WITH?"  GET A NOTEBOOK MAKE YOUR LAST PAGE IN YOR NOTEBOOK YOUR MAX PAGE AND RECORD YOUR PROGRESS.  CHECK OUT THE FUNNY LINK WE POSTED BELOW!

AWESOME READ - ARE YOU ONE OF THESE PEOPLE AT THE GYM?

NICE JOB TO ALL AND CONGRATS TO THE NEW ELEMENTS GROUP.  FOR THE RECORD WE ASKED YOU GUYS FOR YOUR NUTRITION LOGS AND WE HAVE RECEIVED 2.  WE NEED ALL OF THEM!

WOD
20 WEIGHTED ABMAT SITUPS
20 DEAD-LIFTS
10 GOOD-MORNINGS
1 SET NEGATIVE HOLDS (IF YOU DONT HAVE STRICT PULL-UPS THIS IS SOMETHING THAT SHOULD BE DONE DAILY TO WORK ON YOUR RAW STRENGTH)



ENDURANCE
TEAM ROW IS BACK!
EVERYONE ON YOUR TEAM ROWS 750M
* WHILE 1 PERSON ROWS,  2 PEOPLE AT A TIME ARE RESPONSIBLE FOR HOLDING A HEAVY BAR.  YOU CAN SWITCH THOSE 2 PEOPLE AT ANY TIME.
RX - 275# (TEAMS WILL BE EVENLY MIXED)
** IF A BAR IS DROPPED THE ENTIRE TEAM INCLUDING THE ROWER MUST STOP AND THE WHOLE TEAM WILL DO 20 BURPEES EACH.   YOU CAN CONTINUE THE ROW ONCE THE WHOLE TEAM IS FINISHED WITH THEIR BURPEES.


WOD
3 ROUNDS
10 DL (ELITE:275/185)(RX:225/135) (BAR MUST BE PLACED DOWN FOR REP TO COUNT)
50 DOUBLE UNDERS

RESULTS FROM 6/12/12