160420

**Announcements: No Class Saturday. 5 Spots remaining for our Clean & Jerk Seminar with Josh Kyser! Sign Up on the Whiteboard at the gym, pay on Wodtogether.

josh-kyser-seminar

Pre-Wod:
Dynamic Group Warm-Up


3 Inch-Worm-Up-Dawg
4 Sampson Stretch
8 Lateral Lunge
1 Minute Standing Straddle
1 Round: Side-Butt


3 Rounds:
10 Hip Hinge Archetype (Each Side)
10 Romanian Deadlifts

Workout of the day for Wednesday, April 20th, 2016:

2 Rounds of Deadlift:
70% x 5
75% x 3
85% x 1+

Complete a set of Deadlift every 2 minutes for 6 rounds (12 minutes). The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 8-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Sweat Sessions Workout for Wednesday, April 20th, 2016:
Station 1:
12 minute AMRAP:
Run 400M
*Rest 90 sec. between rounds

Station 2 (12 min cap):
1 Rounds:
Run 800M
20 KB Bent Over Row
20 DB Thruster
Run 400M
10 KB Bent Over Row
10 Thruster