LUNA NEWSLETTER – JULY 2015

In This Issue… – Events this month – Movement Tips – Benchmark Days! – Athlete Spotlight – Getting Started & Member Referral EVENTS We will not be running evening classes this Friday, July 3rd because of the Holiday Weekend.  We will be offering 9am, 10am, and 11am classes this Friday.  We will have “Open Gym” […]

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WOD – 11.18.14 – 1 MORE!

Strength

Push & Pull
A) Bench press
5×3 Heavier than last week

B) Pendlay row
5×5 Build by feel

*Superset – Perform set A then immediately perform set B then rest.


Metcon

3 Rounds (not for time)
15 Pull-ups
8 Snatches(115/75)*receive in full squat

Regardless of the Rx go one step further.

Go as heavy as good technique will allow.
If you have a pull-up go strict, or weighted
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WOD – 11.08.14 – Brothers in Arms

Partner WOD

 


2 Rounds:

30 x DUBZ

15 x Burpees

1 Partner Works, other Kettlebell hold Overhead (53/35)

 


1 Round:

60 x Power Snatch (115/75)

1 partner works, other holds front rack.

Partners switch every 10 reps


1 Round:

Partner 1: 60 Cal Row

Partner 2: Deadlift hold (225/115)

Partners switch every 15 calories.

 


1 Round:

20 x Man Makers (45/25)

1 Partner works, other holds Dead Hang.

Switch every 5 reps

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