Tuesday, Oct 11
“To have long term success as a coach or in any position of leadership, you have to be obsessed in some way.” - Pat Riley
Gym Happenings
Handstand Clinic!!!
This Friday, Oct 14th at 5:30pm local Acro coach Micah Ellinger will be taking us through a handstand masterclass. This is a great opportunity so don’t pass it up!
WOD
21-15-9
Thruster 95 / 65
Pull-up
Rebuild
3 sets
8-10 Goblet squat 31x1
8-10 SA KB push press 21x1
8-10 SA KB Row 21x1
Strength ( After WOD and Rebuild )
2 rounds for quality of:
8 R Tempo Bulgarian Split Squats, pick load @3010
12 R Dynamic Bulgarian Split Squats, pick load @10X0
Rest 1 min
8 L Tempo Bulgarian Split Squats, pick load
12 L Dynamic Bulgarian Split Squats, pick load
Rest 1 min
8 Tempo Ab Wheel Roll Outs @2111
Rest 1 min
For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.