Hey Folks!
Great work today – We last did the Filthy Fifty on the 26th of April, and I hope you PR’d it, or at least had a smile PR (or maybe a less amount of F-Bomb’s PR).
More fun tomorrow with a little mini-WOD as part of the warm up.
If you didn’t get an email about this weekend:
- LuluLemon is coming to put up a pop-up shop!
- We’re closed on Saturday at the gym but are going a Swim WOD at 11am at the Gatchel pool!
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Coaches Notes:
Some upside down practice and single leg work – followed up by a BURNER. MOAR Burpees! Take your time prepping for the handstand push ups and pistols, and use the warm up mini-WOD to help with it. If you rush either/both you’re kinda missing the point. Be mindful of where your bar bounces, but otherwise get a move on, on the WOD.
Warm up Mini-WOD:
2 Rounds:
400m Run/500m Row
20 Shoulder Taps / 40-second handstand hold
10 Dumbbell Front Rack Lunges (not the weird ones we did in the open)
20 Sec. Hollow Hold
Skill work:
Every 90 seconds for 5 Rounds (For Quality):
6 HSPU / 2 Wall Walk
6 Pistols (3 per leg)
Conditioning – “Swimmy-Swammy…”
1-2-3-4-5-6-7-8-9-10 Reps For Time:
Power Snatch (75/55)
Burpee
Scale Up: (115/75), Burpee Over Bar
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