What's Going On?

April 23, 2014

Announcements:

This Sat. Pandemic will be participating in a World wide fundraser to raise funds for the Travis Manion Foundation. You may recognize the name Manion from our wall of Heros, this Sat. Pandemic will be performing the Hero WOD "Manion" and we ask that you register HERE and donate to their fund in Manion's honor. They will send a T-Shirt to all those who are registered to partcipate.

April 22, 2014

Announcements:

This Sat. Pandemic will be participating in a World wide fundraser to raise funds for the Travis Manion Foundation. You may recognize the name Manion from our wall of Heros, this Sat. Pandemic will be performing the Hero WOD "Manion" and we ask that you register HERE and donate to their fund in Manion's honor. They will send a T-Shirt to all those who are registered to partcipate.

April 21, 2014

Warmup:

Row 500m

15 Toe Touches

15 Punter Kicks

15 Inch Worm to Cobra

Run 400m

Strength:

5-5-5-5-5

Deadlift

**Heavier then last week

WOD:

5 Rounds

5 Thrusters 135/95#

10 T2B

Sprint 100m

**Rest 60 sec after each round

Cool Down:

2 MIN ME GHD Situps

Pandemic Barbell and Strength WOD

April 18, 2014

Warm Up:

Junkyard Dog

Burgener Warm Up

Skill/Strength:

EMOM 8

4 Weighted Step Ups 20" + 4 Front Squats

WOD:

With a 15 Minute running clock:

2 Minutes Deadlift 115/85#

2 Minutes Bar Facing Burpees

2 Minutes Hang Power Cleans 115/85#

2 Minutes Lateral Bar Jumps

2 Minutes Push Jerk 115/85#

Repeat Sequence with 1 Minute segments

Cool Down:

Hip Mobility

Pandemic Barbell Club:

1a) 7 Sets of 3 Bench Press

Heavy as Possible

1b) 7 Sets of 3 Pendlay Rows

Heavy as Possible

April 17, 2014

Warmup:

4 Rounds

:30 Sec Burpees

:30 Sec Down Dog

:30 Air Squats

:30 Squat Stretch

WOD:

30 Min AMRAP

Row or Airdyne 30 Cal or 20 Burpees

1 Min Ring Support Hold

1 Min Hang (From Bar)

Cool Down:

Discuss Post WOD Nutrition

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