Wednesday 9-9-15

If you get a chance, head over to the post just before this and see our Member of the Month for September, Shane!  He’s definitely one of our hardest working people in and out of the gym and if you don’t know him personally, read what his “profile” in our write up about him.

Let’s have some fun!

Swink Sweat
Skill:
-Power Cleans

For Time:
21-15-9
-Calorie Row
-Power Cleans
-Burpees

Swink Fundamentals
-Shoulder Strength
-Glute Strength

Skill/Strength:
-10-10-10 Back Squats

Skill:
-Negative Handstand Pushups

8:00 to get as far as possible:
-5 High Jumps
-10 AbMat Situps
-1 Negative HSPU**

**Add 1 Rep each round

Core:
-3×20 Hip Extensions

Swink Performance
-Shoulder Strength
-Glute Strength

Strength:
-10-10-10 Back Squats

-3×15 Bent Over Rows, underhand

10:00 to get as far as possible:
-60 Calorie Row
-50 Burpees Over the Rower
-40 DB Thrusters
Rest 2:00
2:00 for Reps:
-Max HSPU

Core:
-3×20 Hip Extensions

image

Congrats Shane, we’re proud of your accomplishments!

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