WARM-UP/ENDURANCE
1K ROW(FIRST ARRIVAL WILL GO FIRST AND LAST WILL GO LAST)
WOD
21-15-9
BURPEE BOX JUMPS(24/20)
T2B
RESULTS FROM 5/7/12
FARM SHARE INFO
IT'S FINALLY OFFICIAL. WE WILL BE STARTING THE FARM SHARE HERE BEGINNING A WEEK FROM THURSDAY. THE SHARE WILL WORK IN 10 WEEK INCREMENTS, WILL RUN YEAR ROUND, AND MUST BE PAID IN ADVANCE. $300 WILL GET YOU 10 WEEKS WORTH OF SEASONAL AND LOCAL PRE ORGANIZED FRUITS, VEGETABLES, HERBS, MUSHROOMS, AND EGGS. IF YOU PREFER NOT TO GET EGGS YOU CAN STILL GET THE FARM SHARE, EXTRA PRODUCE WILL TAKE THE PLACE OF THE COST OF EGGS.
WE NEED TO FULL PAID ORDERS TO PARTICIPATE IN THE SHARE BY MONDAY OF NEXT WEEK. $30 FOR THE QUANTITY AND QUALITY PRODUCE YOU WILL GET IS A PHENOMENAL DEAL. YOU WILL BE GETTING $45 WORTH OF FOOD (THIS IS THE DEAL WE ARRANGED WITH THE FARMER FOR BRINGING HIM THE BUSINESS, ALL OF YOUR MONEY GOES STRAIGHT TO THE FARM)! IF YOU HAVE QUESTIONS ASK SEAN, IF NOT SIGN UP.
** WE MISSED THE WHOLE KOB FAM THIS WEEKEND. IT WAS A GREAT AND SUCCESSFUL WEEKEND.
HERE IS A PHOTO OF MIKE REPPING THE KOB GEAR AT THE 2012 MIDATLANTIC REGIONALS! AND YES HE DID HIT THAT WEIGHT!
*** REMINDER NO 6AM MONDAY MORNING.
SUPERCLEARY ONE UPPING KAIT!
STRENGTH
* WE WILL BE STARTING A 8 WEEK - 20RM SQUAT CYCLE. THIS WILL BE AWESOMELY BRUTAL! HOWEVER, AT THE END OF THE 8 WEEKS OUR GOAL IS TO TURN YOUR 5RM BACK SQUAT INTO YOUR 20RM BACK SQUAT!
- WE WILL GIVE YOU GUYS 15 MIN TO FIND YOUR 20 RM BACK SQUAT. BUT A GOOD STARTING POINT WOULD BE 70% OF YOUR 1RM!
WOD
"KB CHALLENGE"
5 ROUNDS - 1 MIN ON AND 1 MIN OFF KB SWINGS.
*YOUR GOAL IS TO COMPLETE 30 KB SWINGS IN EACH MINUTE.
** FOR EVERY ROUND NOT COMPLETED YOU WILL OWE A 800M RUN!
* BIG WEIGHT MOVED TODAY ON THE HANG CLEANS. GREAT SEEING YOU GUYS DROP UNDER THE BAR AND FIGHT FOR EVERY POUND!
** JUST A REMINDER THE 4,5,6 ON FRIDAY WILL BE CANCELLED, THE SUNDAY CLASSES WILL BE CANCELLED AND THE MONDAY 6AM WILL BE CANCELLED. SORRY FOR THE INCONVENIENCE!
AS FITZ WOULD SAY "HEYYYYYYY LADIESSSSS"
WARM-UP
400M RUN
REVIEW AND PRACTICE
SHOULDER PRESS
PUSH PRESS
PUSH JERKS
DYNAMIC STRETCHES
WOD
45 TO COMPLETE THE FOLLOWING:
1. 500M ROW FOR TIME
2. 100 DOUBLE UNDERS FOR TIME
- 5-5-5-5-5 - SHOULDER PRESS - (INCREASE WEIGHT EACH SET)
- 3-3-3-3-3 - PUSH PRESS - (INCREASE WEIGHT EACH SET)
- 1-1-1-1-1 - PUSH/SPLIT JERK - (INCREASE WEIGHT EACH SET)
*FOR MAX WEIGHT MOVED!
