Saturday, 8 June 2013

We will be meeting at the Yokota Samurai Fitness Center at 1430 (2:30 p.m.) to celebrate Steven Bejarano's special day with the following birthday WOD: 

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Kip Attempts / Kipping Pull Ups (Gymnastics or Butterfly Kip) x 3-5
2) Strict Pull Ups x 5 (band assisted if necessary)
• 3 sets:
3) Tuck L-Hang x 10 seconds

4) Kettlebell Swings x 10, 16/12 kg

BEGINNER STRENGTH
1) Back Squat (any style):
1 x 5 @ 40% Back Squat 1RM
1 x 5 @ 50%
1 x 5+ @ 60%
2) Shoulder Press:
1 x 5 @ 40% Press 1RM
1 x 5 @ 50%
1 x 5+ @ 60%

INTERMEDIATE STRENGTH
1) Low Bar Back Squat (LBBS):  3 x 5 @ 85% LBBS 1RM

2) Strict Bar Dip:  3 x 8

CONDITIONING
6 rounds for time:
18 Walking Lunges (9 each leg; alternating)

• Post time to comments.

Happy 28th Birthday to Steven Bejarano!