4-10-18

4-10-18

COME IN SATURDAY FOR OUR “AUTISM AWARENESS WOD” at 9AM

-WE WILL BE PERFORMING THE WOD “HOPE”……WEAR ALL BLUE

-WE WILL HAVE A LINK FOR DONATIONS!!!


WARM-UP

2 Sets

-10 Single Leg Db Romanian Deadlifts (10 each leg/try not to touch the floor with the other foot)

-10 Empty Bar Kang Squats

-200M Jog


STRENGTH

3 SETS

1) Front Rack Barbell Step Ups- 10 reps (30sec rest between legs)

-Rest 60secs-

2) Barbell Good Mornings- 8 reps (4sec descent)

-Rest 60secs-

***FR Step Ups should be controlled the entire way, do not plop down to the floor fast….keep your foot on the box!

***GMs need to be as heavy as you can just like the step ups but DO NOT come off the tempo or have your form breakdown!


WOD

4 Rounds NOT For Time:

-10 Front Rack Single Arm KB Squats- R Arm

-10 L-Arm

-10 Tall Box Jumps with a Step Down

-60sec Rest between rounds-

*Focus on form and positioning the entire way, you need to go as heavy and as high as you can the entire way but do not forget what the youre trying to hit.


DAILY CHALLENGE EXERCISE

-Run 1200M at a manageable pace NON-STOP

*Manageable doesnt mean easy….go at YOUR pace. If you can go fast go fast but make sure you can maintain that the entire way! Work on your breathing!

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