What's Going On?

May 20, 2013

Corola OHS

Warmup:

Row 500m

20 Toe Touches

20 Step Deadlift Walk

20 Punter Kicks

10 Inch Worm to Cobra

Row 500m

Strength:

3-3-3-3-3-3-3

Deadlift

* 60 sec rest (Complete 5 pass throughs each rest period)

WOD:

"Nancy"

5 rounds for time:

Run 400m

15 OHS 95/65#

Cool Down:

3 rds not for time:

a) ME L-Sit

b) 10 Banded GH Raise

Calling all Pandemic Member-Athletes

Inspirational Photo of Overweight Excerciser

Alright Pandemic Nation!

We have a HUGE request!!!

Ok maybe not that huge... The Goal is to create a page for each and every one of you on the website. Our intent is to make you guys a part of the Pandemic Family! This gym is 100% about you guys, and YOU are what makes it great! We are going to build an index of our Pandemic athletes so there are no unfamiliar faces.

So here is what we need from you:

May 17, 2013

Warm Up:

Group Joint Mobility

3 Rounds Bergner Warm Up

 

Strength:

E.M.O.M. 10 Minutes

2 Hang Cleans

1 Split Jerk

 

WOD: 5 Rounds for Time

10 Back Squats 225#/135#

10 Ring Dips

 

Cool Down:

3 Minutes Max Rope Climbs

-Rest 1 Min-

3 Minutes Max AbMat Sit Ups

 

May 16, 2013

Warm Up:

Run 200m

Row 250m

25 Double Unders

Run 400m

Row 500m

50 Double Unders

 

WOD:

10 rounds for time:

Row 250m

25 Push Ups

Cool Down:

4 Min. Max Effort Double Unders

 

 

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