TBT

 

Turkish(2)

Throw back Thursday picture – learning Turkish Get-ups

THE SUNS OUT GUNS OUT CHALLENGE

has been pushed back one week so that more people can participate! Don’t miss out! REGISTER NOW! The money for the throw-in goes back to the Prizes. So the more people who register, the bigger the $$$$.

4th of JULY Hero Wod

10am – with Coach Carson

Saturday Open Gym

9:30am – Coach BiggDave

4th of July evening, we will be at the box to watch the fireworks display provided by the City of Cedar Park. We will reserve some parking spaces, so first come, first serve.

Dynamic warm up

Group warm up

Skill

pistol variations.

Strength
Deadlifts
2-2-2-2-2.  75-80%

Amrap in 5 minutes
5 burpees
20 double unders

Rest 3 minutes

Amrap in 5 minutes
20 kb swings 2/1.5
20 steps lunges w your kb

Rest 3 minutes

Amrap in 5 minutes
5 deadlifts  275/175
10 pistols (5each leg)
Scale appropriately.

Mad mobi
Pigeon
Sit on lacrosse ball
Hamstring
Shoulder bully
Calf stretch.

 

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