Sunday, December 28, 2014

30.1

2014 is coming to an end. We are really excited about the new year. Beginning next week we will implement a Comp Team Warm Up. This will include basic movements that we tend to see in high volume, but sometimes neglect to spend time on outside of WODs. Also, everyone start looking at your calendars. We are going to try to have a team dinner in the next few weeks. The rig is getting bolted down this week in the Annex. If anyone is available to help during the day Wednesday, Thursday or Friday let us know. We would love and appreciate any help any anyone can give to help have the space ready for 2015!

STRENGTH:

1. Block Snatch Pull + Snatch
   2 @ 75%, 2 @ 80%
2. Block Clean Pull + Clean
   2 @ 75%, 2 @ 80%
3. Clean Pull
    4 x 3
4. Pause Back Squat
    2 x 3 @ 65%, 3 x 3 @ 70%

SKILL:

EMOM for 10 Minutes
1 to 3 Reps of...
Muscle Up
Bar Muscle Up
    or
C2B Pull Up (5 to 7 if you choose these)

WOD:

4 Rounds for Time...
4 Cleans
4 Front Squats
4 Shoulder or Overhead
@ HAP

GRUNT:
Sled Drags
8  x 25M  (4 Front / 4 Back)


2 comments:

  1. I'm really excited about this new year coming upon us. Kody said something the other day that I thought was great that it's going to take a total effort from the gym this up coming season. I think that is great and hope people will look at that as a way to work together and come closer as a total gym and not look at it as individuality. I love the gym and love the people involved with it and think we can all achieve great things. Just throwing my thoughts out there. Now let's all go make this new year our bitch and crush faces.

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  2. "Old men forget: yet all shall be forgot,
    But he'll remember with advantages
    What feats he did that day...
    This story shall the good man teach his son;
    And Crispin Crispian shall ne'er go by,
    From this day to the ending of the world,
    But we in it shall be remember'd;
    We few, we happy few, we band of brothers;
    For he to-day that sheds his blood with me
    Shall be my brother...
    And gentlemen in England now a-bed
    Shall think themselves accursed they were not here,
    And hold their manhoods cheap whiles any speaks
    That fought with us upon Saint Crispin's day."

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