WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Power Snatch: 70% 3 @ 5 Snatch High Pull: 70% 3 @ 5 Snatch Push Press + Overhead Press: 5 + 1 @ 5…
Author: Gary
WOD Wednesday 11-06-2013
WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 3 Position Cleans and Jerk: From floor, below knee, above knee @ 60%, 65%, 70% X 4 Sets Clean Pull: 90% (sn)…
WOD Monday 11-04-2013
WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 3-Snatch Position: From floor, below knee, above knee @ 60%, 65%, 70% X 4 Sets Snatch Pull: 90% (sn) @ 3 X…
WOD Saturday 11-02-2013
WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Snatch @ 60%, 65% X 2, 70% X 2, 80% X 2, Heavy Single Clean & Jerk @ 60% X 2 +…
Pointers That Will Enhanced Your Internet Marketing Know-How
Some say that innovation is dead and that the world has changed, but one look at huge ideas like Twitter and Facebook pretty much squashes that rumor. If you think you have the next big idea or even if you want to start a basic, small business online, here are some of the best internet…
WOD Tuesday 10-29-2013
WOD Type: “Strength” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 3-Snatch Position: From floor, below knee, above knee @ 60%, 65%, 70% X 4 Sets Snatch Pull: 90% (sn) X 3 X…
WOD Saturday 10-26-2013
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: 3 Sets @ 5 Reps OF… Power Cleans – 70% –> 135# Power Jerks – 60% –> 120# Overhead Squats…
Dude, Why The Hell We NOT Hanging Out?
What’s happening today? Gary here… Have you had a chance to check out any of my weekly hangouts? It’s pretty damn cool! http://hangout.garymarsh.net/hangout-discussing-lead-capture-pages/ Look, if you are looking for free information that will help you build your business, then you need to check out my hangouts! I do a lot of them and have guest…
WOD Tuesday 10-22-2013
WOD Type: “Strength & MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Close Grip Bench Press – 5 Sets @ 5 Reps Warmup 1 set of 10 @ 135# 155#, 165#, 175#,…
WOD Saturday 10-19-2013
WOD Type: “MetCon” WOD Warm-Up: Jump Rope @ 200 Contacts 25 Jumping Jacks 20 Squats 14 Lunges (7 each leg) Burgener Warm-up Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Max Rounds in 30 Minutes of… 5x Deadlifts @ 205# 13x Pushups 9x Box Jumps @ 24″ Total Rounds: 11 rounds +…