Friday, September 27, 2013

andy

Major Andrew Budenz Memorial Service

Friday 27th at 11:30 am
Miramar Chapel
Bldg 5632
45549 Bouer Road
San Diego, CA 92145
858-577-1333
http://www.miramar.usmc.mil/chapel.html

TODAY’S WORKOUT:

**12pm CLASS IS CANCELLED TODAY FOR THE SERVICE**

Skill: rope climb technique

Lift: 12 minutes to establish: 3RM floor press
then,
3 minutes to complete: 2×5 floor press drop set
Beginner: bench press

WOD: 3 rounds for time:
1 rope climb
10 single arm DB press right
1 rope climb
10 single arm DB press left

Level 4: legless climb (stop at 12 feet), 50/35#
Level 3: 40/25#
Level 2: 30/15#, rope walk ups
Level 1: 20/10#, 1 RC= 4 pullups with negative

SOGOFF: 3×10 bicep curls

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s