Hey Friends!
Friday came fast – I’m pretty sure we skipped a day somewhere in there. Some aesthetic changes so far, but hopefully some more content and stuff to help share with friends/family who might be interested in checking us out! :)
Hopefully the new looks aren’t too “serious” or lack in personality – let me know your thoughts, just like to spruce things up a bit from time to time.
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Coaches Notes:
Cleans! Hang squat cleans. Stay tight, jump hard and pull yourself down under the bar by driving those elbows through. On the bench press – off arm stays off the body/bench and you don’t allow any twisting through your body. It’s a core AND a chest workout. Quarter Gone bad – is a bit of a heavy sprint. Scale the thrusters and pullups accordingly.
Strength:
Every 2 Minutes for 3 rounds:
6 Single arm Bench Press per arm
3 Hang Cleans @65% (full squats, keep that bar close and pull yourself down under the bar)
Metcon – Quarter Gone Bad:
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
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