Friday, June 20, 2014

The "I Can" games start tomorrow on Hilton Head.  Saturday is for individuals and Sunday is teams, featuring our very own Sweets & Meats (Josh, Justin and Chelsea lead by their self-appointed captain, Kylie)

Josh and Kylie Handstand Walking during Saurday's WOD!!!

Arm/Leg Swings
Row 250m
2x10 of:
DB Press
DB Straight-leg Deadlift
Wall Squats

MOD (15:00 CAP)
Weightlifting
1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk (Push or Split)
(work up to as heavy as you feel comfortable with)

WOD
Conditioning
Arm/Leg Swing

WOD (compare to 05-10-13 & 08-02-2012)
"Graceline"
500m Row
40 Air Squats
10 Clean&Jerks 135/93#
30 Ab-Mat Sit-ups
10 Clean&Jerks
20 HR Push-Ups
10 Clean&Jerks
10 Pull-ups

Rx+ =
“Graceline Plus”
500m Row
40 Air Squats
10 Clean&Jerks 135/93#
30 T2B or GHD’s
10 Clean&Jerks
20 HSPU’s
10 Clean&Jerks
10 C2B Pull-ups or MU’s
IF THE C&J WEIGHT IS TOO LIGHT GO TO 155/103#

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