September 28th, 2016

Wild Wednesday!

Hey guys! Everyone did so well today. I really do love coaching everyone at DGA.

Oh hey, I talked to the 430 class and told you all that we’d have a mile run today, well I was WRONG! Happy Wednesday to you guys. 🙂

Do great, be great, and love one another!

Fitness:

“Active Recovery”
500m row
**straight into
5 rounds
5 PU
10 Pushups
15 Airsquats
**Straight into
500m row
**You may use any style of PU, Parallel,Pronated, or Supinated
rest as needed
EMOM for 10 min
1 min-Row for Cals for 35 sec
2 min-Burpee for 35 sec
**Be consistent with number of reps completed each round
**We will build on this for the next 3-4 weeks

Competition:

EMOM for 12 min
1 min 14 KBS (American)
2 min Sled Push **140/90 @ 150′
rest 3 min
EMOM for 12 min
1 min 10 T2b
2 min 30 DU
rest 3 min
EMOM for 12 min
1 min 8 Burpee Box Jump 20″ (box facing)
2 min 8 Cals AB
rest as needed
+
Cool Down