Friday, April 18
April 17, 2014Sunday, April 20
April 19, 2014
Warm-Up
3 Rounds of
5 Inchworm in Place
5 Hanging Scap Retractions
10 Scap Push-Ups
10 Side Plank Reach-n-Squeeze/side
15 Hip Bridges
Strength Work (25 min time cap)
5 Rounds, NFT*, of
8-15 DB Floor Press
10 Band Pull-Aparts
* take 2 prep sets with light and medium DBs then return those and stick with one pair if possible for all 5 working sets. Should be able to complete 12+ in first set.
Team Met-Con (30 min time cap)
6 Rounds of
3 Wall Walkers
6 Box-Over Burpees
9 OH Plate Sit-Ups
12 Alt Single Arm DB Snatch
– 4 people per team
– Rotate as a team once each member has completed reps at given station (each team member starts at a different station)
– Box over Burpee = 1 regular burpee, then hop or step onto box and step down to other side.
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Well I felt better about getting to 40# on the floor press before I knew Kelly had matched me (lower reps, but still) but the metcon today was fun! Teamed up with Phil, Greg and Charles – the wall walkers were probabyl the worst after the strength work of the day but luckily they were followed by the box-over burpees (which I really wanted to shorten to ‘BOBs’ without explanation) which ended up being a fun challenge to see how best to twist while coming up off the floor to land in position to jump straight up onto the box.
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Definitely feeling back in the swing of things again, which is good because there’s only one more week in town before another 3 on the road!