January 13th, 2017

FRI YAY

Congratulations DGA, fam, you’ve made it to the end of another awesome week! I hope you all had a good one. Let’s close it out strong with great workouts tomorrow and Saturday!

Fitness:

A. Hang Clean(from hip crease) 5 sets of 4 reps rest 2 min
B1.FS 3 x 7 @ 30×1 rest 2-3 min b/n sets
B2.”Wider” Grip “FAT” Bar Barbell Row 4 x 7 rest 1-2 min
+
3 sets
12 Face Pulls
12 Band Pullaparts
2 TGU Per side
+
Optional Sweat Session
EMOM for 16 min
1 min- 10 Burpee
2 min- Shuttle Run (parking lot)

Competition:

“Open Prep”
A. PC- Work to a tough tng for 3 reps- rest as needed
+
EMOM for 8 min
5 BF Burpee
5 Thrusters
rest 4 min
EMOM for 8 min
10 WB’s
4 BJ SD
(This is a new format. You are to try and complete all burpees and all thrusters w/in the minute.
Same goes for the WB’s and the BJSD. The time that it takes to complete each set is up to you.
Please try and keep it under
45 sec)
+
4 sets
25 sec max cals AB
1 sled push 50/90
rest 2 min