🔷 Crawfish Boil is this Saturday, April 9th after class! More info about tickets going up in the FB group and your BTWB app warmup section.
🔷 SAVE THE DATE: currently planning our 10-Year Anniversary party for the night of June 11th.
🔷 Murph is coming, be ready!
Programming
-Monday-
Hitting 10’s on the Back Squat again so compare to last week and make a small increase if able. Fun couplet of Toes-to-Bar and Overhead Squats on an increasing ladder is our conditioning work.
-Tuesday-
Doing a quick 4 x 8 on the Shoulder Press then working through a quick chipper of Cal Rowing, Dumbbell Push Press, Ring Rows, and Box Jump Overs.
-Wednesday-
Snatch work! Practicing the 3-Position Snatch for technique. Workout will have 200m Runs and either the Russian Kettlebell Swing, Single-Arm RKBS, or the Kettlebell Snatch. Choose the movement and loading you need to work on for improving your score the next time we test on Level Method MAP.
-Thursday-
Getting gymnasty with the Strict Handstand Push Up and Strict Ring Dip along with Double Unders. Choosing a progression to keep you moving as we work through two separate AMRAPs to gain strength and skill. Finishing with a little more arm pump and core work with the GHD Situp, Bicep Curls, and Single-Arm Dumbbell Rows.
-Friday-
Strength time features a descending rep scheme on the Deadlift. MetCon is a spicy couplet of Wall Balls and Hang Power Cleans. Push the pace here as able!
-Saturday-
Partner WOD! Working through Pull Ups, 400m Runs, and light Power Snatches. Little grippy and lots of heavy breathing here on a longer workout.