Weekend Schedule
Friday – Same as the past few weeks.
5:30AM, 6:30AM, 8:30AM ONLY – NO Afternoon classes due to Club Championship
Saturday – 9AM & 10AM
Club Championship
We are having a potluck style party following Friday’s Finals of the 2013 Club Championship. There is a thread in the Facebook group where you can see what everyone is bringing. If you aren’t on Facebook just be sure to bring drinks and snacks, you can steal the rest from Facebookers.
WOD
1) Shoulder Press
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – 1RM
* Set 6 – (Optional) 1RM
Rest 2 min between sets, use rest time to work on lower body mobility
2) For Time:
500 Meter Row
20 Goblet Squats (53/35 lbs)
20 Pull-Ups
400 Meter Run
20 KBS (53/35 lbs)
20 Toes to Bar
Stagger start 6 athletes every 3 minutes.