Friday April 29, 2016

Screen Shot 2016-04-22 at 4.28.31 PM

(Danny used to play basketball.  Not hard to tell when he makes a 24″ stick jump look like it’s still sitting on the floor!  He’s got hops!)

Register for Classes on Mindbody and Post Scores to Whiteboard


2 minutes each side Tricep work on a barbell

Foam Roll Lats – 2 minutes each side

Barbell Roll Quads and Inner thighs

Barbell Roll Calves – 2 minute each side


Level 1 & 2 WOD:

Every minute over the minute x 20 minutes:

Odd minutes – 1 pause front squat + 1 regular front squat

**start at 60% of your 1RM and add weights every 2 rounds….

Even minutes – Sled Push – Down (One length only)…

BUT THIS NEEDS TO BE AS HEAVY AS POSSIBLE. THIS SHOULD NOT BE AN ENJOYABLE ONE TIME DOWN.  Pick the heaviest weight you can do and then stick with it.  If you sled push isn’t as hard as it should be, add weight.


**Your score for this workout will be the heaviest set of fronts squats completed AND the weight you used on your sled.  Get after it!  How powerful can you be?