Sunday August 30th we will be throwing a Lawn Game Olympics & BBQ. Get your partners ready and join us! Ricky and Lilly have been gracious enough to host at their house. All members and family and friends are invited! Please RSVP at the front desk so we can have a head count! Party starts at 2:00! Hope to see everyone there!
Fitness
Strength
A. Thrusters- build to challenging 3 reps, with that weight do 3 reps x 4 sets- rest as need between sets
B. Tuck ups- 60 reps
Wod
Partner wod
for time complete:
100 burpees
100 DB snatch (40/20)
100 box jump overs
burpee rest position= KB hold (53/35) KB must be held in hands and off the floor
Db snatch rest position= bottom of air squat hold (must maintain a good bottom of squat hold, chest up and on heels with a good base)
Box jump over rest position= plank hold
* only one person working at a time- while partner A is working, partner B must be maintaining active rest position, if parter loses resting position no reps can be performed until position is set again.
Performance
Strength
A. Thrusters- build up to challenging 3 rep - once weight is found- 4 minute emom- 3 thrusters
B. V- ups- 60 reps
Wod
Partner wod
for time complete:
100 burpees
100 DB snatch (70/35)
100 box jump overs
burpee rest position= KB hold (53/35) KB must be held in hands and off the floor
Db snatch rest position= bottom of air squat hold (must maintain a good bottom of squat hold, chest up and on heels with a good base)
Box jump over rest position= plank hold
* only one person working at a time- while partner A is working, partner B must be maintaining active rest position, if parter loses resting position no reps can be performed until position is set again.
ZONE
A1. Goblet squats- 15 reps x 4 sets
A2. Hollow Body hold- 25 sec. x 4 sets
A3. Single Leg kb DL - 8/leg x 4 sets
Wod
for time
50 cal row
40 kb swings
30 burpees
