Monday September 30, 2013
Benchmark month continues!! Strength: 5×2 Shoulder Press @ 90% Diane 21-15-9 Deadlifts (225/155) HSPUs * 15 minute cap Cool down 250m run 15 GHD Sit Ups 250m run 15 GHD Hip Extensions
Saturday September 28, 2013
Partner WOD18 minute AMRAPBuy-in: Run 800m togetherThen:5 Ball Slam Get-ups (30/20)10 Ground to OH with plate (45/25)10 KB Clean & Jerk (53/35) – 5 right, 5 left 100ft Bear Crawl10 Jumping Lunges (alternating legs, 5 each leg) *Alternate exercises for the remainder of the AMRAP
LURONG COMPETITORS…
Time is running out to submit your body measurements and WOD results. All 3 workouts must be sumbitted along with your body measurements by the deadline on Sunday Night, September 29th at 11:39 PM EST. There are no exceptions and no results will be accepted after the deadline. These results are critical to your overal […]
Volunteers! MHCF Monster Mash 2013
You may have told us that you would like to volunteer but unless you sign up at : monstermash2013.wodhub.com we won’t know for sure if you are really available. So please get signed up by this weekend if you are interested EVEN if you told someone. We want to finalize the t-shirt order and details […]