15.02.09

****WATCH OUT FOR THE ICE IN THE MORNING. WE WON’T MESS WITH IT. SCHOOLS CLOSED OR DELAYED SO ARE WE. SORRY ABOUT THIS BUT ICE IS NO JOKE. THANKS FOR UNDERSTANDING.****

 

This is what happens when you get pull-ups… that and bragging rights!!!!!!

 

20150206_064952

Sign-ups are in FULL SWING for the In-House Comp on April 11th.

It will be FREE to do the comp. However, if you would like a shirt (we are getting special ones made), your entry fee will be the cost of the shirt… cost will be TBA once we get a count. I would say no more than 20-25 for the shirt. But it’s going to be cool, so why wouldn’t you want one?!?!?!

We would LOVE for all Baners to do this competition! It is only for Baners, so you know everyone that will be doing it!

Spectators are encouraged to come and cheer you on!

 

Sign-up on the whiteboard next to the shelves!!!

 

Any questions… ask us!

 

 

***START WRITING DOWN YOUR WODS AND NUMBERS. YOU WILL NEED THEM THROUGHOUT THIS MONTH. THIS IS VERY IMPORTANT.***

 

 

Monday, February 9

 

 

Warmup:

 

1 Round

200 Singles

30 sec. Plank

10 air squats w/ 3 sec pause at bottom

10 Strict Press w/PVC

10 Inch Worms

10 Lunge w/twist

10 PVC Hang Power Snatch to OHS

30 sec. Hollow Body Hold

30 sec. Superman Hold

 

 

Strength:

 

E3MOM 15

5 Back Squats at 72% of 1 RM

If you did NOT use a percentage of your 1 RM last week because you don’t have one, add 10# to the amount you used last week.

 

E2MOM 12

3 Push Jerk @ 68% of 1 RM or up weight to find 3 RM

 

 

WOD:

 

“See-Saw”

AMRAP 5

10 Single Arm KBS (1.5/1) alternate

1o OHW KB Lunges (choose which arm to hold)

10 Single Jump Ropes

 

Rest 2 min.

 

Repeat 1 time

 

 

Cashout:

 

Pick a mobility from Shoulder chart and do