Thursday, April 7, 2016

Superhero Hustle 5K ~ Riverview Park ~ May 14th
April 6, 2016
Friday, April 8, 2016
April 7, 2016

Thursday, April 7, 2016

Burpee Collage

Traci and Jennifer ~ Synchronized Burpee Pull-ups!

Announcements:
Team WOD @ 6:00 PM Tomorrow night!
The Lurong Living Summertime Challenge
 begins on May 16th.
We have not committed to this event yet! Please read about it and
indicate your interest by signing up on the sheet provided at the box.
Please put your name on the Games Movement Chart!
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Pre-WOD: Jump Rope 5 minutes (work on DUBS) + 5 inchworms;
3-way shoulder on the rig (1 minute holds on the clock) + supine scorpion

Skill: The Kettlebell Swing
Work on technique ~ work up in weight…
try a heavier weight than normal in the warm-up…
scale back for the workout if needed.
Note that we have 45# and 70# Kettlebells…

Post-WOD: Supine Scorpion, Foam Roll

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WOD for Time…
21-15-9:
Goblet Squats 35/50+
Kettlebell Swings 35/50+
Mountain Climbers (R+L=1)
+
100 Double-unders after each set 

 

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