Mon/Tues/Wed

Thanks to everybody for a great turnout on Saturday for Bowling. It was a great time!

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Cashing out??

From now on, at the end of any workout that consists entirely of ‘weightlifting’ only,  people will  have the option of a cash out.

As you can see (Monday’s wod) is front squats. As soon as you’re done squatting – grab a rower and pound out 7 rounds of 125’s.

Cashing out would also be a good time to work on a weak point. Maybe Overhead Squats if you’re tight or 50 Ring Dips to improve strength.

Or for all those frustrated with the Kipping Pullup. Work on it and you will get it!

So basically the cash out is a short activity. No more than 10 minutes. It is used to work on skills, weaknesses, and it’s just a nice little kick in the can at the end of a workout!!

Enjoy,

Monday WOD

Front Squat 5-5-5

Cash out: Row 125 / rest 30 (7 Rounds)

Tuesday WOD

21-15-9 of…

Dumbbell Snatches / Burpees

Wednesday WOD

Push Press 5-5-5

Cash out: 10 minutes of double Under ‘Work’   or   250 d.u’s for time

PS: Take a good look at the pic.. Think about the 3 positions of the 3 different squats.

how_to_suat_1

3 comment(s)

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  1. Feb 7, 2010 9:07 MissPiggy said:

    The cashing out sounds like a great idea! I can think of many things I could work on to improve. Also, I think for some of us, after we do our weight segment, we feel warmed up and ready for a little something extra.

  2. Feb 7, 2010 18:33 Tyler said:

    Precisely…

  3. Feb 8, 2010 8:00 leannQ said:

    Just wanted to let everyone know that I will be placing an order with VS Athletics for weightlifting shoes. Myself, Al, Josee and Michelle already have ours and they are nice for the price. They are pretty true to size. If you are female just go down one size. I will be placing the order for Jordan this week and if anyone else would like a pair I would prefer to just place one large order. The total CAD cost will be approx. 94.00. Please send me a message on my email address @ leanntichenor@hotmail.com if you are interested. I will place to order on Wednesday.

    If you want to see the shoes first, you can go to vsathletics.com.

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