One down, 29 Days to go!!

Thursday, April 12, 2012

Jog 800
Quad on Wall, 1 minute per leg

Warm up:
3 Rounds of
10 Bar taps
8 Push ups
6 Strict knees to elbows

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps (video below)
Run 800 meters

Cool down:
Up dog/down dog, 30 seconds per
Calf stretch, 1 minute per foot

This workout re-introduces a classic, and eccentric movement called Hug-a-Twinky, also known as Gag-a-Giant.  It’s designed to elicit awareness, proprioception, flexibility, strength, and command of the posterior chain in ways similar to the hip extension, but in an unloaded, fun, and new way.    


Get ready people.  Our next Sunday Rest Day, April 29th, we will host our first ever Dance WOD!  Masterminded by our very own McCoy, the WOD will involve heavy lifting and metcons with built in rests, where during the rests You.  Must.  Dance.  Requests will be taken, McCoy will simultaneously DJ and MC, and Lara will be judging dance quality, rhythm, and originality, this promises to be our most outrageous and ambitious gym project yet. 

Post a YEAH! to comments if you plan on coming in and crushing the Dance WOD.

Dino download 037
Have a ball.

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