Monday 2-29-16

Last day of February everyone. March is here! We fell behind and missed our February Member of the Month, but don’t you worry we have March’s Member of the Month coming at ya! Be on the lookout for that.

Also, this is the last day to enter your scores for the Open workout 16.1.

Finally, we plan to do the same scenario this Friday with 16.2, so plan on being there at 5:30pm again and we are almost certain it will be a shorter workout. Thank you everyone for being patient with us on Friday evening as it did unfortunately take longer than we expected because of the longer workout.

Swink Intro -Importance of Squat stance

Skill: -Air Squat -Ring Rows

“1/2 Cindy” 10:00 AMRAP  -5 Pullups -10 Pushups  -15 Air Squats

Core: -3×10 Hollow Rocks

Swink Sweat Skill: -Lunges

“16.1” (for those who didn’t get to do it) 20:00 AMRAP -25ft Walking Lunges, weighted -8 Pullups -25ft Walking Lunges, weighted -8 Bar Facing Burpees

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength: -5:00 to find Heavy Push Press -Pause Front Squat + Front Squat, 3×1+1 @70%

7:00 AMRAP -7 WallBalls -15 Double Unders

Core: -Practice Toes 2 Bar, 3×10-15 Banded Situps

Swink Performance -Shoulder Strength -Glute Strength

Strength: -Push Press, 2×(70%×3, 75%×3, 80%×2) -Back Squat, 6×3 @75% -Bent Over Rows, 3×8

For Time: -75 WallBalls, as few sets as possible!!!

Core: -Practice Toes 2 Bar, 3×10-15 Banded Situps

Oh what fun 16.1 was!