Friday, October 4th, 2019

New Cycle started this week. 
Week 1/4 

Throwback to that time we did that “Working OUT” thing and raised $12K for “OUTWOD”!

A.
EMOTM X 3 Rounds (12 minutes)
1 minute on/ 20 seconds transition
Min 1: Rope Climb Development
– Practicing the “J” hook technique
We will have progressions for all levels, from the athlete that is still working on supporting bodyweight, to the athlete that can climb all the way up with no legs! 
Min 2: KB HeadCutter
– Perform slow and controlled with a light to moderate KB
Min 3: Twisting Bear
– Dynamic T-spine/shoulder mobility

B.
Team Workout: Teams of 2
“Hang in There”
8 Minute Amrap
Run 400 Meters with Slamball as a team
– alternating as needed
*With remaining time, Amrap of the following;
Partner 1: Hangs from Cage
Partner 2: Performs for Speed;
5 X Hang Power Cleans
5 X Power Jerks
10 X Lateral Bar Hops
*switch positions with each round completed

Rest X 2 minutes

8 Minute Amrap
Run 400 Meters with Slamball as a team
– alternating as needed
*With remaining time, Amrap of the following;
Partner 1: Hangs from Cage
Partner 2: Performs for Speed;
5 X Hang Power Snatches
5 X OHS or FS
10 X Lateral Bar Hops
*switch positions with each round completed

———————————————————————————————————