Workout and Words for August 10th – Week one #DECFlag Winner

29
Nov

Workout and Words for August 10th – Week one #DECFlag Winner

Congratulations to Casey Marvin for being our week one winner of the #DECFlag contest!  We have seen a bunch of great pictures so far and can’t wait to see the rest of them!  This weeks prize will be announced tomorrow along with the grand prize for best photo!   Keep those photo’s rolling and remember to tag @doubleedgefitness and include #DECFlag in every one of your posts!

 

 

GROUP CLASS WORKOUT

 

 

Warm Up:

2 min machine, 25 hollow rocks

25 Banded GMs, 15 pushups

2 Rounds 15 air squats, 15 Russian KB swings

 

Strength:

16 Singles Sumo DL 1 Rep every 25 seconds 75-80%

 

Metcon:

 

Welded

3-5-9-5-3

Clean & Jerk 135/95

After every set:

40 DU

200 m Run

 

Advanced: Clean & Jerk 155/105

 

Welded Lean

7-9-13-9-7

Thrusters 85/55

After every set:

40 DU

200 m Run

Advanced: Thrusters 95/65

 

Mobility of the Day:  

Couch Mobilization (pg. 331)

Improves:Knee pain, Back pain, Hip pain while increasing DL range

 

 

 

OPEN GYM

8am to 9am

 

 

 

COMPETITORS CLASS

6:30pm with coach Jacob

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