7.26.2012

7.26.12

















Thats a big dude, swinging a big KB!!!


FRIDAY EVENING WODs: 
We are in the process to developing a Friday afternoon WOD time that will be a permanent fixture to our schedule in the Fall. In the meantime, we would like to run a trial and error period to see what kind of attendance/interest we can build up. Coach Phil has offered to be the head coach in charge during these sessions... For now, here's the details on the first WOD.

Friday, August 4th at 4:30pm-5:30pm

If your interested, please show up, and be ready to throw down! 3,2,1...GO!! 



Warm Up: 1 mile Run

10 Intervals @ 90sec a piece:
5 Burpee to Bar Touch
10 OVH KB Lunges (50/30#)
5 Toes to Bar

"Discipline is the first ingredient to productivity..."

Post all scores/times/reps/loads/modifcations to comments.

2 comments:

Phil said...

BS: 5RM
185-215-235 = 5RM

5 rds w/ 20lb vest
5 rds bodyweight

40-60 seconds per interval

Phil said...

7/27/12

Seated box jump: 2RM
42"-43"-45"-46"-47" = 2RM

PS: 2RM
135-145-155-165f...155 = 2RM

PS: 5x2 @ 90% of 2RM = 140

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