April 15, 2016

Friday

ANNOUNCEMENTS:

Remember that we will be CLOSED on Saturday April 16th due to hosting Festivus Games.  Please come out and support your fellow members that are participating. 

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Bench Press 4 x 5 (Coach helps pick weight)

METCON:

20 Minute AMRAP

10 Push-ups

10 Pull-ups

10 Box Jumps

10 Sit-ups

10 Wall Balls (14/10)

*Partners must alternate each exercise (i.e. Partner 1 completes 10 push-ups, then Partner 2 completes 10 Pull-ups)

EXTRA CREDIT:

4 x 30 Second Plank Holds

or 

4 x 20 Second Handstand Holds

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Bench 4 x 5 @70%

METCON:

20 Minute AMRAP

10 Push-ups

10 Pull-ups

10 Box Jumps

10 Sit-ups

10 Wall Balls (20/14)

*Partners must alternate each exercise (i.e. Partner 1 completes 10 push-ups, then Partner 2 completes 10 Pull-ups)

EXTRA CREDIT:

4 x 30 Second Plank Holds

or 

4 x 20 Second Handstand Holds

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