* THERE IS GYMNASTICS WEDNESDAY NIGHT AT 7PM. COME ON OUT AND LEARN SOME BODY AWARENESS, CORE CONDITIONING AND SOME SWEET GYMNASTICS MOVES!
** GREAT JOB ON THE CLEAN AND JERKS TODAY! FORM JUST KEEPS GETTING BETTER. REMEMBER GUYS DONT GET FRUSTRATED WITH THIS. THE CLEAN AND JERK TAKES YEARS TO MASTER.
*** LURONG CHALLENGE REGISTRATION IS COMING TO AN END. FOR THOSE OF YOU WHO REALLY WANNA TAKE THERE TRAINING TO THE NEXT LEVEL PLEASE SIGN UP FOR THIS.
WARM-UP
200M RUN
10 PUSH PRESS
15 PUSHUPS
20 ABMAT SITUPS
DYNAMIC STRETCHES
ENDURANCE
TEAMS OF 3 - ROW
EACH PERSON WILL ROW A 500M AND A 250M ONCE THE LAST PERSON IS FINISHED ROWING THE WHOLE TEAM MUST RUN A 800M . SCORE = TIME TAKEN FOR LAST PERSON TO FINISH THERE RUN.
STRENGTH(2 MIN PER SET)
3-3-3-3-3-3 - WEIGHTED PULLUPS - INCREASE WEIGHT EACH SET
SUPERSET AFTER EACH SET OF PULLUPS:
10 GHD SITUPS AFTER EACH SET
WOD
5 STATIONS
2 MIN @ EACH STATION W 1 MIN REST
ROW FOR CALS
DOUBLE UNDERS
RING DIPS
PUSH PRESS(75/45)
HAND TO HAND KB SWINGS EYE LEVEL (53/35)
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| RESULTS FROM 9/4/12 |
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