ROD 062712

ROD 

Wednesday, 27Jun12

 

Muscle Forging

This is a 30 second work / 15 second recovery for 4 rounds with 1 minute rest at each round.

  • KB Snatch Pulls (Ground to Overhead)
  • Sandbag Squats (behind-the-neck)
  • Rope Climb (floor-stand- floor)
  • KB Swings
  • KB Get Up – Sit Up

Then, complete as many 100m runs in 5 minutes for time.

Post runs to white board.

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NLP Trim Down Results

36 members particpated in the Trim Down on May19th but only 18 weighed in on June 20th.

Here are the results….

WOMEN WINNERs  (1 month free membership)

1st place and overall- Erica – lost 7.8% of BW (15lbs) (Wins 1 FREE Month & NLP T-Shirt)

2nd place – Desiree – lost 4.4% of BW (Wins NLP  T-Shirt)

MEN WINNERS

1st place – Chris B. –  lost 3.6% (Wins 1 FREE Month)

2nd place- Hector – lost 3.2% ( Wins NLP T-Shirt)

Honorable mentions:

Toni – 3.2%, *Donald – 0.9%, Joe Sap – 0.6%,  Jim L. – 0.5%, gau – 2.5%, Juan – 2.2%

Steve G. – 0.9%, Elania – 1.7%, Geri – 1.4%, JN -2.3%, Hector – 3.2%, Danny – 2.1%,

Chris B. 3.6%

* no one saw this person weigh in

 

 

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