December 10, 2013

RXD CHRISTMAS PARTY COUNTDOWN:  5 DAYS

TERI REPPING OUT KB THRUSTERS

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YOUR HELP IS NEEDED!

We can’t put toether the Christmas Party without a little help.  Transforming our gym into a classy venue takes a little bit of work.  Therefore, we will take any and all volunteers possible to assist us.  The work days will be as follows:

Friday at 6:30pm:

Immediately following the last class Friday, we need help moving ALL equipment off the floor.  That means EVERYTHING will be moved into the closet, kids room and loft.

Saturday at 10am:

This is where the magic happens.  We will be decorating, hanging lights, setting up furniture, etc.  There will not be a 10am class that day so come help us put turn RXD into a winter wonderland.

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STRENGTH:

Romanian Deadlifts

3 sets x 8-10 reps
(overhand grip)

This is something new for us.  So please recognize you are not meant MAX out.  Keep the weight moderate to maintain good form.

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WOD:

AMRAP 8 min

Row for Calories

@ top of every minute perform:

5 Deadlifts

Fitness: (185/135)

Performance: (225/155)

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WOD Tip:

You should pick a nice moderate pace on your row.  Remember this is a lot of rowing, so work on nice strong pulls with a slow forward recovery.  It’s not how many times you pull, its how hard you pull each time.  Your DL weight should be something that you can do unbroken and quickly.

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Supplemental Performance Training:

 7x 2 reps of Hang Squat Snatch

7x 2 reps of Hang Clean & Jerk

 All reps should be from the hang, just above the knee.

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For time:

60 Pistols

Alternate legs each rep.