Hey guys, sorry for the delay on this but today, Monday, we will be sending out an email about our updates. Please be looking for that and let us know if you have any questions or concerns. Thank you all in advance!
Also, on August 4th, Meg and I (Andre) will be doing a partner competition at the Arlington Convention Center. We wanted to let you all know in advance in case you all wanted to either (A) sign up and join us in this Co-ed partner competition (there’s an RX and scaled division) or (B) wanted to come cheer on!
Swink Sweat
Monday
For Time:
“Fran”
21-15-9
-Thrusters
-Pullups
Swink Fundamentals
Monday
For Time (15:00 cutoff):
-200m Run
-10 Squat Snatches
-200m Run
-8 Squat Snatches
-200m Run
-6 Squat Snatches
-200m Run
-4 Squat Snatches
-200m Run
-2 Squat Snatches
-200m Run
Accessory:
-2×5 Spotted strict Toes 2 Bar
-2×3 Spotted top half strict Toes 2 Bar
-3×1 Spotted strict Toes 2 Bar + slow lower
Tuesday
5:00 AMRAP
-25 Double Unders
-3 Pullups
-25 Double Unders
-6 Pullups
-25 Double Unders
-9 Pullups….etc etc
Rest 5:00
5:00 AMRAP
-3 Calorie Bike/Row
-3 HSPU
-6 Calorie Bike/Row
-6 HSPU
-9 Calorie Bike/Row
-9 HSPU…etc etc
Wednesday
For Time (12:00 cutoff):
15-12-9-6-3
-Back Squats, RX (205/135)
-Deadlifts, RX (245/165)
Accessory:
-3:00 cardio cool down
-75 Band Good Mornings
Friday
For Time:
“Josie”
-1 Mile Run
Then, 3 Rounds of
-30 Burpees
-4 Power Cleans, RX (155/105)
-6 Front Squats
Then,
-1 Mile Run
*Use a weight vest if you have one
Saturday
5 Rounds For Time w/ a partner (20:00 cutoff):
-14 Spilt Jerks, RX (125/85)
-14 Plate OH Jumping Lunges, RX (35/25)
This cool chick has a birthday today!
