July 24, 2017 by thao



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Thank you to everyone who was able to come and support Coaches Blake and Marie in the Pounds for Pups Competition. The full event is set for August 12th.

Warm Up:
5 Min Limit
400 M Run
10 Wallballs
10 Hollow Kips Swings

Mobility and Set Up: 10 Mins
Goblet or banded squat stretch
Roll Glutes
Warm up to working weight for Front Squat EMOM

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbellOdd: 6-8 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 3-8 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

Metcon: 18 Min Cap
Buy In: 400 M Medball Run 20/14
5 Rounds
15 Medball Cleans 20/14
10 Toe to BarsCash Out: 400 M Medball Run

Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 2 reps @ 80%

2) Gymnastics 10 mins
8 Min EMOM
Even: Ring Dips
Increase in appropriate fashion. ex: last week 10 c2b and 10 Ring dips => 12-12-10-10. Pick what is right for you.

3) Metcon:
Bench Press 165/115
Goblet Lunges 53/35 – 15/leg,12/leg,9/leg


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