WOD - Monday, 12.1.2014

Can you believe it is already December? TGIM! Good turnout Sunday for partner WOD. We have some big announcements coming in December so please make sure you pay attention to the blog with some regularity. 

The first announcement is that our next Friday Night Lights will be Friday, December 19th. Put it on your calendar. This one will be a hard workout followed by the opportunity to hang out and have a beer or two.

Second, our Holiday Party will be Saturday December 20th starting at the gym and moving to The Local Ale House in Island Park just like last year. That's right, it's a KIP family weekend! Friends and family are welcome and encouraged at either or both events.

In case you guys didn't know, Sean Pearsall is kind of a big deal. He tweeted at Bill Belichick and coach took notice. We are considering asking Sean his opinion on programming to avoid any future twitter blastings like this one. #justkidding

Warm Up

Run 200m

16 Jumping Lunges

10 Beat Swings

With an empty bar for 3 separate sets:

5 strict press+5 push press+5 push jerks+5 split jerks

 

Strength

5x3 Garcia Split Jerks @60% of 1RM Split Jerk    <- Coaches will demo

One set every 3 minutes.

*Don't worry meat squad, we're back squatting this week.

 

WOD

5 rounds:

15 Shoulder to Overhead (95/65)

8 Box Jumps (36/30)

2 Bar Muscle Ups (Scale to 4 chest to bar pull ups)