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Home / Uncategorized / HAPPY BIRTHDAY MEGAN! / “ABEL” WOD 5/11/17

HAPPY BIRTHDAY MEGAN! / “ABEL” WOD 5/11/17

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First off, I would like to wish Megan a very happy birthday. I know this may be a shock for many, but I am actually at a loss for words when it comes to this particular birthday post. I have shared so many amazing memories with Megan, and the Able family has not even been at Precision for a year yet. It honestly feels like they have been with us forever, in a very good way. I always have believed that everything happens for a reason. I truly feel that Megan walked into the doors of Precision last July at the very best time. I can’t really explain why. It just felt like she belonged at Precision and I could instantly tell by her personality and demeanor that she would be a really great addition. Boy, has she become so much more than this. She is an example-setter. She is a mentor, and she is a pillar of support for all. In addition, she is an outstanding mother and wife. She is courageous and opinionated. Yet, she is humble and understands that everything in life worth attaining requires hard work. It is obvious by the way she leads her life and apparent by the way in which she has raised her kids. Megan is the very definition of perseverance. She will never give up on her principles, just like she will never quit on a workout. I always say sports fill us with metaphors for life. Megan leads her life much like how she competes in her sport…vibrantly, gallantly, and passionately. I was mentored to be a player’s coach, and as I have developed, this is definitely the coach hope I have become. Megan makes my life better every day I work with her. Even on the bad days, hahaha. She has become more than just an athlete to me. She has become a friend. I guess I had something to say after all. Have a wonderful day, Megan. You have certainly earned it.

Fitness – Strength – Community


WARM UP:

400 M. Run or Row

Then:

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Clean Extension

10 Clean Pulls

10 Front Squats

Then:

Mobility

SKILL:

3 Rounds (At a walking pace)

5 Strict C2B Pull Ups (Add weight as necessary)

7 Strict Ring Dips w/ a 3 Sec. Negative (Add weight as necessary)

7 Ring Push Ups w/ a 3 Sec. Negative

*Please sub. Bar Dips as necessary for Ring. 

*Stay hollow throughout all movements.

LIFT:

Clean Complex

(1st Pull to High Hang Position, hold for 2 sec. then Full Clean)

3 @ 55%

3 @ 60%

2 x 3 @ 65%

*Work on 1st pull positioning and extension through the 2nd pull.

WOD:

“ABLE”

For Time:

3 Rounds

15 Wall Ball (30/20) (20/16) (16/14) (14/10)

15 Pull Ups

Then:

30 Med-Ball Squat Cleans

15 Bar Muscle Ups

*Sub 20 C2B Pull Ups for Bar Muscle Ups accordingly.

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