Happy 30th Birthday Coach Nikki

 

REMINDERS

Open Gym – 9:30am with Coach Stacey!

Wodapalooza 

Beginner/Intermediate Competition in Temple, TX – We have 5 Individuals Competing – Shobvan Dugar, Rafael Saenz, Chad Crawford, Mike Booth and Beth Hadsell (from our SOAR bootcamp). Teams are Ian Shaw, Bethany Lee, Kris Witbeck and Bryan Goldstein, Kevin Cox, Riane Cochran, Brittany King and Kade Daniels and Masters Team with Mike Goldberg, Angela Beechum, Michael Tillman and Alice Hulsey. Come out and support our team! Team shirts are purple!

All Cities Open (ACO Competition)

Advanced Competition in Dallas, TX on Saturday. We have Wladi Montoya, Carson Thomas, JB Barrientes, Becca Trower and Deric Maruquin competing. BiggDave has numerous additional MAD Athletes competing from other boxes as well including athletes from Centex and Lafayette.

SUNDAY

9:00am – Re-Flex

5:00pm – Re-Flex

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength
50 frog legs

In 10 minutes build to a 1 rm deadlift.
No dropping

Then

WOD:
15 min AMRAP:
9 deadlift (155#/95#)
12 hand release push-ups
15 box jump (24″/20)

Mad mobi
Press ups
Hamstring up n over
Pigeon
Shoulder band stretch

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.