Richard…you know, just getting STRONG
Work up to a heavy set:
Power Snatch+
Hang (Squat) Snatch +
OHS
(cannot put barbell down between movements)
WOD
Repeat WOD from May 8th
Wall Balls 16-12-8 20/14#
Sit Ups 32-24-16
Box Jumps 10-10-10 24in (all)
Cash Out: 3 Max L-Sit Holds on paralettes
Cash Out: 3 Max L-Sit Holds on paralettes
5:30pm 2015 OPEN ATHLETES
1. “Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees
1. “Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees
Choose one of the 2 options below:
2. Gymnastic Skills
50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU
50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU
3. Strength
4×10 1-arm Bench Supported Dumbbell Bent Over Row (4 sets each side)
4×10 1-arm Bench Supported Dumbbell Bent Over Row (4 sets each side)
**Nutrition Challenge**
ALL journals ALL before/after photos and ALL measurements are now FINAL!
I will be starting to go through everything and hopefully start announcing winners within the next two days. I just got in two boxes from bodybuilding.com for the prizes! The entry fee money will also be split amongst the winners. MAY THE ODDS BE EVER IN YOUR FAVOR :P
THIS WEEKEND!
Saturday RX
Sunday Scaled
This is a local competition that goes on at a different box for each event, we hosted one in January and it was a lot of fun! Come support your local athletes and enjoy the community we have here in the Hampton Roads. Mark and Kim from Team 5 will be competing on Sunday and I signed up for Saturday….anyone else want to join us? :)
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