Workout And Words For February 24th – Welded Open Sale!!

29
Nov

Workout And Words For February 24th – Welded Open Sale!!

To help celebrate yet another Welded Open we will be having our biggest sale yet!  This Friday from 6am to 7pm we will be marking down everything in the retail store including Nano’s and Double Edge gear!  Our discounts will include 35% off all Reebok apparel, 15% off Nano’s and 15% off all of our Double Edge clothing including the newest designed American shirts!  To make this day even better we will be giving an additional 5% off of your purchase if you can show us that you signed up for the 2015 Welded Open!

Haven’t yet signed up for the open?  Still thinking about it?  Well stop thinking about it and sign up HERE so that you can get 5% off and be part of the largest online competition in the world!  Don’t worry anyone and I mean anyone can do the open so sit down and sign up!

If you have any questions about the Open sale you can contact [email protected] or talk to Sabrina at the front desk.

 

 

 

GROUP CLASS WORKOUT

 

Warm Up:

5 Rounds 30/30 air squats/plank

15 PVC pass throughs, 20 lunges, 10 burpees

 

Strength:

7×2 Front Squat @80% Every 1;15

 

Metcon:

Dynamic

38 Ab Mat Situps

38 Pushups

38 Air Squats

38 V-Ups

38 Ringrows

38 DB Thursters

38 K2E

38 Burpees

38 Goblet Squats

Foundational

Old Man’s Birthday WOD

38 Ab Mat Situps

38 Pushups

38 Air Squats

38 V-Ups

38 Pullups

38 Thrusters 45/35

38 T2B

38 Burpees

38 Front Squats 115/75

 

Mobility:

Pre – Hip Capsule Mobilization

Post – Piriformis Smash On Lacrosse Ball

 

 

 

SKILLS CLASS WORKOUT

3 Min Bike Test

Shoulder To Overhead Efficiency

Double Unders

 

 

 

ENDURANCE CLASS

Metcon:

“Super Tabata” – 1:30 on/30 seconds off

Bike

Ski

Row

 

Core:

5 Min Max Plank

Finish With 50 V-Ups

 

 

 

COMPETITORS CLASS

CLICK HERE

 

 

 

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