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May 25, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]REGIONALS WEEK SCHEDULE ADJUSTMENTS: There will be a few adjustments to the schedule this weekend as many of us will be heading to the California Regional Competition in San Diego! Please note the following scheduling changes this week:
Friday-5/26: No 6:30PM Class
Saturday-5/27: No 10:30AM Open Gym
Sunday-5/28: No Gymnastics or Free Class
Monday-Memorial Day: Classes at 9:30 & 11AM ONLY.[/creativ_alertbox]

Skill

Alternating Tabatas of
Hollow Rock or Hold
Super Man Hold

For this workout you will work for two full rounds of Tabata so that’s 16 total intervals of 20 seconds of work and 10 seconds rest. Start with hollow rock and switch to a arch or superman hold during your 10 seconds of rest. Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability. If you are unable to hold a quality position as the rounds go on consider taking a round off and jumping back in when you’re ready!

WOD

AMRAP in 20 Minutes
400M Run
20 Front Squats 155/105 lb

Workout notes: Our workout today is a couplet of two movements that primarily tax the lower half of the body. We alternate between running which is a monostructural pulling movement and squatting which we consider a high rep weightlifting movement that involves primarily pushing.  Most of us will need to break up the squats so work on a rep scheme that keeps you working at a steady rate and completing quality reps as you get through the 20 squats.  Choose a weight that allows you to work through the set of 20 in 3-5 sets.  If you find your self resorting to performing single repetitions you have gone too heavy.

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