Snatches, Kettlebells and Burpees YeeHaa!!

Get some Kb swings gang.  Be efficient.  Use those hips, keep the bell close and upright at the top.  Pull the bell down to move faster.

 

Support your box competitors!!  Good luck to all those traveling for competitions this weekend!  We are proud of you!

 

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

 

Friday

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)

OLY
Snatch balance
2-2-2-2

1-1-1

WOD
For time
Start with kb swings
100 kb swings American.
4 burpees each minute on the minute

Mad mobi
Press ups
Keg stretch
Corner stretch
Hamstring up.

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