Wednesday 6-17-15

Man, this humidity is rough!  We’ve been hearing from you guys that cramping and getting dizzy is happening. Make sure, PLEASE, drink enough water!  The formula is simple:

Your body weight ÷ 2 = how many ounces of water you need a day minimum.

On top of that, another hour or so of strenuous exercise needs another 20-30 ounces during! 

Get on it!

Tomorrow is our Injury Assessment with Airrosti. Be sure to say hey to them and get to know Dr. Lowery.  We have one slot left tomorrow at 5:45pm…if you want it, sign up here.

Finally, to give you all a heads up now, August 22nd is the Raising the Bar partner competition in Burleson. We’ve been going now for a couple of years and plan to go again this year, with even MORE people!  So, it’s a guy-guy team or girl-girl team. There is 2 divisions, scaled and RX, so it’s appropriate for everyone!  We’d like to take A TON of teams this year and an even bigger cheering section!  If you’re in town, not busy, we’d love to have any and everyone there so make a note on the calendar.

Swink Sweat (ya we will be posting these now)
20 Rounds of 1:00 of work, 1:00 of rest:
-1000m Row
-25 Burpee Box Jumps
-50 Bent Over Rows 
-75 Singles
-50 AbMatSitups
-25 Push Press (Dumbbell, Barbell or MedBall)

*Your goal is to move through the movements and reps as quick as possible and only during the 1:00 of work. After the 1:00 of rest, you’ll pick up where you left off.

Swink Fundamentals
-Shoulder Mobility

Skill:
-Handstands
-Double Unders

10:00 AMRAP
-30 sec Handstand
-20 Dumbbell Swings
-10 Double Unders

Swink Performance
-Shoulder Mobility

Strength:
-3×6 Turkish Getups  (3/side)

15:00 for reps:
-1600m Row
With remaining time:
1, 2, 3, 4, etc, reps of:
-Handstand Pushups
-Pullups

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What happens when you try and take a group picture and sweat gets on ya!

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