12/29: Saturday

Written by josequan. Posted in Fitness

All right we found out more information for the Cross Island Relay. We have 2 teams, Dark Horses & Rudolf’s Rowdy Reindeers. The Dark Horse team consist of Jose Quan, Inbum Cho, Salvi Villanueva, Soledad Tenorio & Patrick Alepuyo. Rudolf’s Rowdy Reindeers consist of Joey Tudela, Rima Yamagishi, Patrick Demapan, Ton Martin Fritz Sablan & Andrea Hofschneider.

Place to meet: Pacific Islands Club (PIC) parking lot

Date to meet: December 30, 2012 (Sunday)

Time to meet: 5:15 AM

Cost per person: $5.00/ $25.00 per team

 

 

WARM UP

200 M run

Then…

2 Rounds not for time:
10 Shoulder pass throughs
6 Slow air squats
3 V – Ups

WOD

For 30 minutes:

Even minutes: 3 Overhead squats (95#/65#)

Odd minutes: 6 Pull-ups/ 3 Strict Pull-ups / 3 Strict Pull-up attempts / 6 Strict Ring rows

* For the rest of the minute after you have performed the movement, rest. *

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max effort lower
Front squats
Find your 5 Rep-max
* then work back down in sets of 8 reps *

Back extensions (On the bench while a partner holds down your feet)
6 Sets  X  3 – 5 Reps
Heavy As Possible (H.A.P)

Accessory Work

Reverse hypers
6 Sets  X  8 Reps

Straight Leg Situps
6 Sets  X  8 Reps

Endurance

Jamo Row Hell
10 Minute with splits held at 2:00 / 2:15 (Men / Women)

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