Workout And Words For July 15th – Welcome Home Surprise For Derek!

29
Nov

Workout And Words For July 15th – Welcome Home Surprise For Derek!

If you have a Facebook account you might have seen what is being called “The 2014 Ice Challenge”.   The point of this challenge is to pour a bucket of ice cold water on your head and then call out other people to do the same on Facebook.   The people you called out then have 48 hours to complete the challenge of pouring ice cold water on their head or they have to donate $100 to a charity of their choice.

Here in lies the problem, no one has donated any money to charity.   So we decided to be the first ones to donate $100 dollars to The Solace Tree.  But, we didn’t want to miss out on pouring ice cold water on somebody so we volunteered Leo as our first trainer to get iced https://www.facebook.com/photo.php?v=769194593100911.

Now we are looking for the next trainer to get iced and we think we have the perfect one.   You might or might not know but Derek is currently on vacation until next Monday.  We thought it would be perfect to raise some money and Ice Derek when he gets back without him knowing!  So, starting tomorrow we will be collecting money to help raise $100 dollars and surprise Derek with an Ice cold bath when he gets back!

So grab your extra change and spare dollars and get ready to get Derek wet!

 

Group Class Workout

 

WARM UP

6 min AMRAP

10 Light Goblet squats, 50 sec plank, 8 light DB Press

 

STRENGTH

10 Rounds (Every 1:00)

3 Push Press

 

METCON

Dynamic:

4 Rounds

10 T2B

5 Cleans @135/95

15 Cals Alt. Machine

12 Lunges TOTAL (35/20)

18 Min Time Cap

 

Foundational:

4 Rounds

10 K2E/ V-Ups

10 KB Swings

12 Cal Alt. Machine

10 Lunges Total

 

MOBILITY

 Pre – First Rib Mobilization with golf ball (pg.247)

Post – Bilateral Shoulder Flexion (pg.259)

 

Skill Class

Handstand walking

Pistol’s

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