Overhead Lunges
Burpees &
Chest to bar pullups
All movements listed in 16.1 we have been doing or have been increasing our mobility in for the last few weeks! Think about how many dynamic sampson lunge stretches we have been doing during our warmups! Or increasing our leg strength doing back squats and dead lifts! Core/midline stabilization in the home work we had last week in the plank holds, which is going to help with the barbell overhead! How about the burpee and pullup wod we did! Believe it or not we are ready for this workout!!!!!!
So this is how tomorrow will go! The gym will be open for movement prep! No heats will happen tomorrow unless a client can not come in on Saturday or Monday! Each coach tomorrow will assist all athletes on the different movements prescribed, as well as give tips on how to move efficiently through each movement. Then the gym will be yours to work on your consistency and allow yourself to establish a game plan for saturday! Don't let the anxiety get to you! Battles are won by specific strategies formulated in a concise plan. Get in the gym tomorrow and come up with yours.
On Saturday lets start the opens off right! We are going to need the whole gym so space will be limited! We will most likely have the warmup area outside! All athletes will have ample opportunity to get ready for their respective heat! After the workout, we will have a cookout! If you can bring a side dish! Also bring all friends and relatives! Thanks so much! Can't wait‪#‎literallyonfire‬ notscared.com ‪#‎scaredjustalittle‬ ha! See you all at the box!
Heats start approx. 9:30 on Saturday
16.1 is as follows
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb.
Women lunge 35 lb.

Please post a comment on Facebook page if you plan to make it saturday for head count purposes!!

Post all scores/times/reps/loads/modifcations to comments.

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