September 2, 2013

FATHER & DAUGHTER

(Rodrigo and Ava)

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SCHEDULE REMINDER:

There is only an 8am and 10am class today.  There is also Open Gym at 9am and 11am.

We hope you have an amazing Labor Day with family and friends.

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STRENGTH:

Take 25 minutes to establish:

1RM Push Press

&

1RM Weighted Strict Pull-up

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WOD:

Fitness:

EMOM 20 Minute

Odd minutes – 3 Push Press (155/105)

Even minutes – 30 Double-unders

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Performance:

EMOM 20 Minute

Odd minutes – 3 Push Press (205/135)

Even minutes – 6 Pistols, alternating legs

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PERFORMANCE SUPPLEMENTAL TRAINING:

Deadlift:

3 reps, 3 reps, Max Reps (315/205)

Rest 3 minutes between sets

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Four sets:

1-3 Bar Muscle-Ups

(30 second transition)

20 GHD Sit-ups

(Rest 2 minutes)