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Good morning! Today’s line up: – 8:15am endurance wod (hint: may want to bring long socks) – 10am community class (2 more weeks left in our “deco made me do it” contest!) Gather up your friends and show them why you love DeCO on Saturdays! Raffle prize: a water bottle!
The workout for 4/11 is… 3×5 Strict Pull Ups. In between each set, do one set of max effort push ups using any mod used for “Angie.” Record weight/bands used for pull ups and # of push ups in each set. Rest 2 min between rounds. 21-15-9 – Push Press (115/80) – Russian KB Swings (53/35) – Jumping Lunges (R/L = 1) (10 min cap) SUGGESTED STRETCHES: Prison Check and Couch Stretch Jeopardy! Category: State capitals Answer: It’s the only state capital whose city limits lie on an international border
The workout for 3/8 is… EMOM 10 Alternating – 5 Strict Unbroken Pull Ups (add weight or use bands as necessary). If you hit a point of failure, bring the rep # down. Try to do all sets unbroken – 5 Strict HSPU (mod: 2 very controlled negatives or 8 piked HSPU off bench) 3 min AMRAP – 3 Hang Power Snatch @ 75% 1RM – 10 Clapping Push Ups (mod: regular push ups) — Rest 1 min — 5 minute AMRAP – 6 Hang Power Cleans at same weight – 10 Jumping Lunges (R/L = 1) — Rest 1 min — 3 min AMRAP – 3 Hang Power Snatch @ 75% 1RM – 10 Clapping Push Ups (mod: regular push ups) You will have 3 separate scores Jeopardy! Category: You go, Girl Answer: This witty woman who helped found the screen writers guild left her estate to Martin Luther King, Jr.
The workout for 2/19 is…. Every 3 minutes for 3 rounds. Working for quality! – 10 barbell good mornings (95/65) – 2 Turkish get ups on each arm. 35/25 kb 4 Rounds for time: – 400m Run – 20 Back Rack Reverse Alternating Lunges (10R/10L) (95/65) – 40 Russian Twists (total) 35/25# plate (25 min cap) “Jeopardy! Category: Get “”L”” It” Answer: No curtain call for playwright Eugene O’Neill when this domestic drama premiered in 1956: he was 3 years dead
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