WOD - MONDAY, AUGUST 20TH 2012

* PERV SUNDAY WAS INTENSE.  TEAM SANDY BALLS IS MAKING A WELL KNOWN NAME FOR THEMSELVES WITH ANOTHER SUNDAY VICTORY.  LETS HAVE SOMEONE DETHRONE THEM!

***** MONDAY STARTS A BIG WEEK AT KOB******
#1. WE HAVE ENTERED A TEAM INTO THE BWI HOPPER IN BALTIMORE, OCTOBER 5TH-7TH.  THE TOP FINISHING GIRL FROM THIS WEEKS OPENS IN THE GYM WILL BE OUR 3RD TEAM MEMBER FOR THE COMPETITION.

#2. SATURDAY AND SUNDAY WE HAVE A LOT OF INDIVIDUAL COMPETITORS COMPETING AT BATTLE FOR THE ISLAND.  BATTLE FOR THE ISLAND LETS ALL TRY TO GET OUT THERE, CHEER THEM ON AND SHOW SOME GYM SUPPORT!  WE HAVE MOLLY, KAIT, ANGELA S, SAM, JANEY, PAUL, ILCH, ANT, ROB, CASEY.  IF I FORGOT YOUR NAME I APOLOGIZE CAUSE WE DID NOT KNOW IF YOU WERE COMPETING FOR SURE.

#3. WITH THAT BEING SAID WEDNESDAY NIGHT WE WILL HAVE A MANDATORY MEETING AT 7PM TO GO OVER WORKOUT STRATEGIES, ATTACKING COMPETITION AND COMPETITION  NUTRITION.  THERE WILL BE NO GYMNASTICS THIS WED NIGHT SORRY!

#4.  ALL WORKOUTS THIS WEEK WILL BE JUDGED.  WE WILL DO 2 DIFFERENT HEATS EACH DAY AND WHOEVER IS COACHING CLASS WILL PARTNER PEOPLE UP.

WARM-UP
400M RUN
10 KIPS
10 TUCK JUMPS
DYNAMIC STRETCHES

WOD (DID THIS FEBRUARY 23RD 2012)
AMRAP 7 MIN
BURPEES!!!!!!!!!!
- MUST HIT A TARGET THAT IS 6 INCHES ABOVE YOUR STANDING REACH.

- 161 BURPEES IN 7 MIN!!!! WOW.


CASH-OUT
CHOOSE YOUR WORST MOVEMENT AND ATTACK IT FOR 3 MIN STRAIGHT. YOU HAVE TO PICK ONE OF TWO MOVEMENTS.
#1. DOUBLE UNDERS
#2. HANG SNATCHES (95/65)

RESULTS FROM 2/23/12 - BURPEE WORKOUT

RESULTS FROM PERV SUNDAY!