Workout And Words For July 23rd – Ice Ice Baby

29
Nov

Workout And Words For July 23rd – Ice Ice Baby

The time has come that everyone has been waiting for (more specifically the entire DE staff), its time to ice Derek!   We were able to raise over $100 dollars during the time that Derek was away on vacation and now its time for Derek to take a nice Ice Cold bath!  The icing will be taking place at 3:15pm for anyone who wants to watch this event live!  If you are unable to attend, then keep an eye out on Facebook because we will be posting the video shortly after!  We look forward to cooling off the head cheese and we hope you are too!

 

GROUP CLASS WORKOUT

 

 

Warm Up

5 Min AMRAP

10 PVC Good mornings, 10 PVC OH squats, 10 pushups

 

Strength

6×3 Deadlift @80% (Every 1:15)

 

Metcon

Dynamic:

6 Minute AMRAP

5 Thrusters @95/65

8 Toes To Bar

5 Deadlifts @95/65

2 Minute Break

Repeat

 

Foundational:

6 Min AMRAP

5 DB Thrusters

8 K2E/ V-up

5 Deadlifts

2 minute break

repeat

 

Mobility

Pre – Posterior Chain Floss (pg. 351)

Post – Super Friend Calf Smash

 

 

COMPETITORS CLASS WORKOUT

 

 

Warm Up:

5 Min AMRAP

10 PVC Good mornings, 10 PVC OH squats, 10 pushups

 

Strength:

12 Squat Clean Thrusters

 

Metcon:

18 Minute AMRAP
5 Chest to Bar Pull Ups
30 Double Unders
200 Meter Run
4 Snatches @135/85
7 Cleans @135/85

 

Mobility:

Super Friend Quad Smash

 

 

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