150519 A CHANGE IS GONNA COME

Posted: 05/18/2015 in WOD

*FEW QUICK THINGS –

1) COMING IN JUNE WE WILL START USING SUNDAY AS AN OPEN GYM DAY. SAME TIME, SUNDAYS FROM 3-4PM. COME IN TO WORK ON YOUR WEAKNESSES, MAKE UP A MISSED WOD, OR DO JUST DO A WORKOUT.

2) MAY 31ST 2:00PM – NUTRITION TYPE CLASS – DISCUSSING PROTEIN POWDERS, TIMING NUTRIENTS, AND WHEN TO TAKE A FAST ACTING VS. SLOW PROTEIN

3) MAY 27TH – ALL CLASSES – “WOOSLEY WOD” – WILL BE DOING A WOKROUT IN HONOR OF TRENT WOOSLEY. TRENT WAS THE SON OF JEFF WOOSLEY, A FELLOW FIREFIGHTER AT BOWLING GREEN FIRE DEPARTMENT. HIS SON TRENT LOST HIS LIFE AT THE AGE OF 19 IN A CAR ACCIDENT ON MAY 9TH 2015. THEIR FAMILY HAS BEEN THROUGH A LOT OVER THE PAST FEW YEARS AND WE WOULD LIKE TO HONOR HIS SON BY GOING THROUGH A SPECIAL WORKOUT. WE WILL HAVE A DONATION BUCKET AT THE GYM DURING ALL CLASSES IF YOU WOULD LIKE TO DONATE TO THE WOOSLEY FAMILY.

4) PUSHUPS CHALLANGE COMING SOON. DETAILS TO FOLLOW. WATCH ON THE WHITEBOARD.

5) SATURDAYS WE HAVE 1 CLASS. 8AM

6) AWESOME JOB ON THE SQUAT CYCLE WE ALL WENT THROUGH AND I KNOW WE HAD A LOT OF PR’S!!!!!! NICE WORK!!!!!

STRENGTH

EVERY 3 MINUTES / 5 ROUNDS

A) 3 PAUSE FRONT SQUAT (3 SEC PAUSE IN THE BOTTOM) (INCREASE EACH SET)

B) MAX EFFORT (ME) RING DIPS (DONT DO MORE THEN 10 EACH SET)

WORKOUT OF THE DAY

3X

100 DOUBLE UNDERS (200 SINGLE)

21 KETTLEBELL SWINGS 53/35

12 PULLUPS

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