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HAPPY BIRTHDAY BIG RAY!!!
WOD
POWER ROPE MATRIX
5 Rounds - 30 secs for each movement - Non-stop - 1 min Rest between Rounds
Double Wave
Alt. Wave
Circles
In & Outs
Upper Cuts
Grappler's Throw
KB Farmer's Walk - 100yds - Heavy
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BIG RAY "Sloshing It Up" with the "BEAST" on his B-DAY! 10ft long x 6" dia. 7 gallons of water. It's like wrestling an alligator
WOD
TECHNIQUE DAY - BB SNATCH
SNATCH Warm-Up w/ PVC or Empty Bar - 10 -15 reps
Start w/ light weight for the following:
30 - 45 MINS
1 Deadlift + 1 Hang Snatch Below Knee + 1 Hang Snatch Mid-Thigh + 1 Snatch
REMEMBER: Your Arms are like Ropes attached to the bar. DO NOT BEND your Arms before DRIVING your Hips forward! Catch the weight Overhead - DO NOT press the weight up. If you find yourself "Pressing" the weight then you're NOT "Driving" with the hips! Put the weight down - REGROUP - Connect your brain to FORCE the hips to DRIVE LIKE HELL...HARD & FAST!!!
ADD Weight as you feel needed only if your TECHNIQUE is good. THIS IS NOT A HEAVY DAY!
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JOIN US TOMORROW FOR OUR "BEYOND BOOTCAMP" @ THE PARK. TIME: 8AM - PLACE: RANCHO ACACIAS PARK - 40210 AVENIDA PALIZADA - MURRIETA. ALL OF OUR WORKOUTS ARE SCALED & MODIFIED TO MEET YOUR LEVEL OF FITNESS. BRING YOUR FAMILY MEMBERS, NEIGHBORS, CO-WORKERS & FRIENDS OUT FOR A FUN & CHALLENGING TIME! WE WILL PROVIDE ICE WATER & 'THE CRYING TOWELS". FOR MORE INFORMATION PLEASE CALL US @ (951) 698-1558.
WOD
"Heavy Grace"
For Time:
30 Full Squat Clean & Jerks (Men - 155lbs / Women - 100lbs)
OR...M.U.D. (Make-Up DAy)
Choose any of the workouts that you may have missed this week.
The Great Anatoli Piseranko....This is a FULL SQUAT CLEAN!
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