Tuesday, January 22, 2013

Thanks to everyone that helped to raise gift cards for Team Maureen!! Its not too late if you haven't had an opportunity so don't despair.  We're gladly accepting any and all gift cards that can be used for restaurants and/or gas.  Maureen and Mike will be traveling to Charleston for 5 weeks of treatment so any and all help will be appreciated.

In case you didn't catch it yesterday. Warm-ups are used to increase blood flow to your muscles, raise your body temperature and get you loosened up and moving. Going through some full range of motion exercises at a moderate speed can also help prevent muscle strains or injuries.  This week I'd like everyone to work through the warm-up as quickly as possible to take full advantage of its benefits. 

Bill working hard on the H2H KB Swings!!!

Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 Ab-Mat Sit-ups
10 Walking Lunges
10 HR Push-ups

MOD
Strength
Back Squat
Warm-up then:
1x8 @ 70%
2x5 @ 75%
2x3 @ 80%
rest 60 sec.
     
WOD
Conditioning
7 rounds for total reps of:
30 Seconds ME Double-Unders
30 Seconds ME Power Snatch 115/73#
*Rest 1 minute

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