092611 WOD

TODAY IS GOING TO BE AN ALL STRENGTH DAY. AS USUAL, ALL MOVEMENTS WILL BE DISPLAYED TO YOU AT THE BEGINNING OF EACH SESSION, AND WE WILL MOVE FROM MOVEMENT TO MOVEMENT. WE DID A LOT OF RUNNING LAST WEEK, SO MY OBJECTIVE IS TO RESTORE SOME STRENGTH IN A FEW KEY AREAS. THAT BEING SAID, YOU CAN BANK ON SOME FIERCE METCONS TO FOLLOW...


ALL STRENGTH DAY!!!

1) DYNAMIC PRESSING USING BANDS, KETTLEBELLS, CHAINS, ETC ON BARBELL

4 SETS OF 8-10 REPS

2) GLUTE-HAM RAISES/HIP EXTENSIONS/ OR BACK EXTENSTIONS 4 X 10

3) PLANK HOLDS 4 X 1 MINUTE




SLICK NICK, ANDREW, AND MYSELF SHOT DOWN TO THE BIG APPLE THIS WEEK TO REPRESENT AT THE "TUNNEL TO TOWERS" MEMORIAL RUN. IT WAS AN OUTSTANDING EXPERIENCE RUNNING THE SAME PATH JUST AS A FALLEN BROTHER DID 10 YEARS AGO. NICKY ACTED AS MY PACE CAR THE WHOLE WAY. HOPING TO DRAG A WHOLE MESS OF YOU OUT THERE NEXT YEAR!