01 Aug 2013
Two points of business today.
Holiday Schedule change:
On Monday August 5th class will be held at 10am and 5pm only.
Nutts Cup Volunteer round up:
It occurred to me that there may be some folks out there surfing the internet who would like to help out but don’t know who to contact, so I thought I’d repost…
If you like to judge people, email Shopsy at [email protected]
If you’d like to help with the equipment set up/take down, and the general feng shui of the place, contact Andy at [email protected]
Bartending/wine raffle/selling party tickets, touch base with Audrey at [email protected]
Registration, hit up Dash at [email protected]
Decor, tap Emily at [email protected]
Friday Lesson Plan:
Warm-up: 20 burpees -> 400M run -> 20 burpees
Tech: 3 rep max thruster
5 sets of 3, work your way up to a 3 rep max.
In between sets – 20 second flexed arm hang for a total of 5 sets
WOD: Run Cindy Run
10 rounds for time:
200M run
5 pull-ups
10 push-ups
15 air squats
Saturday Lesson Plan:
Warm-up: 3 rounds
partner sprawl ball x 10/each
partner med ball sit-ups x 10/each
Tech: warm-up workout movements
WOD: Partner Grinder (one person working at a time)
100 wall balls (20,14)
100 box jumps (30, 24)
100 russian kettlebell swings (24, 16)
100 knees to elbows
4 min total plank hold
800M ball run (20, 14)
