Tuesday 5-17-16

Rangers ticket money is due this Friday everyone. Good news is, it’s only $25 for the tickets now instead of $35! 

Remember everyone, Wodify is our new billing system so please go put in your billing info in your account. If you don’t know how, please ask one of your coaches at the gym and we’ll show you how.

Swink Fundamentals
-Shoulder Mobility
-Glute Strength

Strength:
3 Sets of:
-5 Negative Ring Dips/Weighted Ring Dips
-8-10 Strict Toes 2 Bar

For Time:
-500m Row
-30 Pushups
-15 Deadlifts RX: (135/85) RX+: (185/135)
-500m Row
-20 Pushups
-10 Deadlifts RX: (155/105) RX+: (225/175)
-500m Row
-10 Pushups
-5 Deadlifts RX: (185/135) RX+:(275/205)

Swink Performance
Technique:
-3×3 Slow Pull Snatch
-3×(1 Power Snatch, 1 High Hang, 1 OHS)

Snatch:
-50%×2, 60%×2, 70%×2, 75%×2, 3×2@80%

Back Squat:
-65%×2, 75%×2, 3×2@85%

Hang Snatch Pull:
-4×3@85%

Before or after Fundamentals:
For Time:
-1000m Row
-100 KB Swings (53/35)

image

Don’t forget about adding your info into Wodify!!!!!

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