Friday, October 4, 2013

1291419_10201524438006755_2102180922_oIMG_0379

Congratulations to new parents Autumn and Garland McNew on the arrival of Gunner Lee McNew. We can’t wait to meet him! Welcome to the SoCal family Gunner!

TODAY’S WORKOUT:
Skill: NO SKILL TODAY  (extra time for workout)

Lift: 12 minutes to establish: 2RM push press
then, 3 minutes to complete: 2×4 drop sets of push press
Beginner: strict press

WOD: For time:
10 strict press
15 knees to elbows
800 m run
15 push press
15 knees to elbows
800 m run
20 shoulder to overhead
15 knees to elbows
800 m run

Level 3: 135/95#
Level 2: 95/65#
Level 1: 45/35#, abmat situps, 400m run

SOGOFF: partner pyramid curls: 1-10-1 bicep curls

TWIST BONUS WORK: (COMPLETE BEFORE OR AFTER CLASS)

MOBILITY:
Couch Stretch: 2 minutes on each side
Adductor Barbell Smash: 2 minutes on each side
Planter Surface Smash: 2 minutes on each foot
Voodoo Floss Calf and Ankles

LIFTING:
4×4 weighted chinups
4×4 weighted dips
4×8 seated DB press

 

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