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The workout for 4/23 is… Tabata: Handstand Holds WOD – 4 Rounds, switching movements each minute. 1 min rest between rounds. For total reps: 30s on/30s off – Jumping Lunges (count each lunge, not R/L = 1) – Plyometric Push Ups – Slam Balls (40/30) – Grasshoppers (count each touch, not R/L =1) Suggested Stretches: Couch Stretch, Samson Stretch, Chest Opening on the Wall Jeopardy! Category: Ancient History Answer: You probably don’t have to consult an oracle to know that the Pythian Games were held every 4 years in this city
The workout for 4/8 is… DE-LOAD WEEK! Make sure any weight you use is NOT heavier than written. Err on the side of light to moderate weight. Next week we will set a new set of Benchmarks! Take this week to let your body recover 15 reps Box Jump Complex: 1 Seated Box Jump to Squat to Broad Jump to 30′ Sprint – Then 10 min to find max height box jump WOD – 10 min AMRAP – 3 Box Jumps (30/24) – 3 Wall Balls (20/14) – 1 Rope Climb – 6 Box Jumps – 6 Wall Balls – 1 Rope Climb – 9 Box Jumps – 9 Wall Balls – 1 Rope Climb, etc. 5-10 min Mobility/Cool Down Jeopardy! Category: Fictional Languages Answer: In the Harry Potter World, parseltongue is the language of these: Salazar Slytherin was a noted speaker
I’m loving all the sharing of the Open House event this weekend. You guys are awesome! If you have a minute, show DeCO some more love by posting a quick review on Google/Yelp/Here on Facebook. That’s the best way for people searching online to find out about our wonderful family. Thanks for your help!!
The workout for 3/25 is… 4 Rounds for quality, superset: – 3 High Hang Power Snatch – 5 Strict Ring Dips (add weight to find a difficult 5) (mod: negatives – use foot if cannot control all the way down) WOD – 10 min AMRAP: – 10 Squat Cleans (135/95) – 50 DU (90 sec) Jeopardy! Category: “Love” Answer: Canine proverb implying that one’s feeling for a person includes caring about those close to him
The workout for 3/10 is… Tabata Tuesday Double tabata (40s work 20s rest) Alternating: Double unders/planks Score is double unders and/or attempts WOD – 12 min AMRAP – 9 knees to elbows – 9 KB swings (72/53) – 9 ring dips Jeopardy! Category: The Weather Answer: In this temperature condition, a layer of warm air surmounts cooler air and traps pollutants near the ground
The workout for 2/20 is… 5×4 Strict Pull Ups (weighted if possible) Mod: Partner Assisted WOD – 4 Rounds for total time (includes rest): – 6 Hang Power Cleans (185/125) – 6 Strict Deficit HSPU (mod: piked on toes or knees off box or bench) (Rx is 45# plates to ground) – 200m Run (or row if too cold) REST 1 MIN BETWEEN ROUNDS Jeopardy! Category: African Americans Answer:Representing Texas from 1973 to 1979, she was the first black woman from a southern state to serve in congress
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