Hey Folks!

Thursday!  We’re killing it this week and having some good fun (I’ve been told some WODs are more fun than others haha).  Today should be a little bit of a break on the hands – as some folks were saying their hands were a little sore.  Now the rest of your body can be sore instead!  😛

Canada day (the monday) we’re going to be open 9am-12noon.  Come on in for some awesome training.  Prizes for the best dressed.

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Coaches Notes:

a 4 Minute plank is not an easy thing to do.  Heck, two 2 minute planks are not easy either!  It’s going to come down to how much you can embrace the suck and hold the position.  OR, strategize with planned breaks.  More asymmetric stuff on the WOD, which will help a lot with core strength, as well as improving the bilateral versions of the lifts.  You should be able to go unbroken on each sides work, then slog through the burpees haha.

Mental Toughness:

With a partner:
Partner 1 – 4 Minute Assault bike
Partner 2 – Plank hold
* when the planking partner is not holding a plank, the biker has to stop.
—1 Minute rest to switch places—
Then do the same thing with places swapped.
*Score is total cals on the bike.

Conditioning – “The Dumbbell is Lava”

5 Rounds for time:
5 Dumbbell Snatch L arm + 5 DB Push Press L arm + 5 DB front squats L arm (50/35)
5 Dumbbell Snatch R arm + 5 DB Push Press R arm + 5 DB front squats R arm (50/35)
10 Burpees