Thursday June 14, 2018

Thursday June 14, 2018

Summer Event Announcements
29th – Friday Night Lights starting @5pm – HEALTHY FOOD POTLUCK! Bring in the goodies!

4th – Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY!
22nd – FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies!

5th – 2 YEAR FBCF GYM-IVARSARY – save the date for some fun stuff!

Workout of the Day

Warm Up
Junkyard Dog

1 Min Down Dog with Foot Pedal

Skills & Drills
Double Under

Movement Prep

Double Under

2 Sets
10 Single Unders Right Leg
10 Single Unders Left Leg

2 Sets
3 Single Unders + 1 Double Under + 3 Single Unders
*Focus on wrist position

2 Sets
2 Single Unders + 2 Double-Unders + 2 Single Unders
*Focus on Timing

30 Sec Double Under Practice

On a 2 Minute Clock Attempt the Following Unbroken Sets

Dumbbell Snatch
With warm up weight, perform on each arm
5 Dumbell Deadlifts
5 Dumbbell Strict Press
5 Dumbbell Deadlift Shrug
5 Dumbbell High Pulls
5 Dumbbell Snatches

10 Alternating Snatches with Workout Weight

In front of a clock set for 12 minutes:
1 Minute of Double-Unders
1 minute of Dumbbell Snatches (50/35)
2 minutes of Double-Unders
2 minutes of Dumbbell Snatches
3 minutes of Double-Unders
3 minutes of Dumbbell Snatches

Score = Total Reps for Eahc Movement

Post Scores to SugarWod