Tuesday 12-30-14

Hope you all love your new hoodies!  We have some extras if anyone wants one. We have smalls in blue and black and larges in blue. Snag one if you want it soon, we’ve been selling the extras fast.

We look forward to the new year and we hope you all do as well. We’re going to challenge you in new ways this year so be ready!

Competition Tuesday
Swink Fundamentals & Performance
-Shoulder Strength

Strength:
-Build to a heavy 5 rep on Deadlift

Tabata work!:
8 Rounds of 20 sec on/10 sec off
Movement #1 – Burpees
Rest 1:00
Movement #2 – Calorie Row
Rest 1:00
Movement #3 – Thruster (75/55)
Rest 1:00
Movement #4 – Double Unders

The way this Tabata will work is you will do as many reps as you can in 20 sec, then rest 10 sec.  Each round of 8 will have its own number and the lowest number out of the 8 rounds is your score for that movement. Ex:
Rd 1 of Burpees I get 8
Rd 2 I get 8
Rd 3 I get 7
Rd 4 I get 6
Rd 5 I get 7
Rd 6 I get 5
Rd 7 I get 6
Rd 8 I get 6
My score for Burpees would be 5, since that is my lowest number for the 8 rounds.

image

Can’t even tell she’s pregnant and 3 weeks from her due date!  We’re proud of you Annette for sticking with us through your pregnancy.

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