Friday December 23, 2016

Dave 08 and Vern are really getting into their warm up!

It’s Benchmark Friday!

Attention: The schedule this week will be the regular schedule. Next Monday (December 26th) we will run a Holiday schedule and have an 8:00am and 10:00am WOD!
Reminder: We will be starting our New Year Nutrition Challenge on Monday January 9th, keep an eye out for more details to come!

Benchmark WOD

“Bulletproof Shoulders”
Side Plank Reverse Fly 20 each side
Modified Push-Up Y Hold 3 x 15 sec. each side
Scap Push-Ups 15 each side
T’s 4 x 5 reps then overload
W’s 4 x 5 reps then overload
Cuff isolation 20 reps each side

21-15-9 reps of:
Squat Clean (135/95 lb)
Ring Dips


“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.”

~Calvin Coolidge


Previous Post: