13 Days Left!

Saturday, April 28th, 2012

Hip Prep

Warm up:
Volleyball Pick up
Wide grip Bar taps x 10
GHD Sit ups x 10
Review, practice, and load up the Low Bar Back Squat position

Back Squat 2-2-2-2-2-2-2-2-2-2

Hold between 70% to 80% of your 1RM for all 10 sets, resting 60 to 90 seconds between sets.

Lightning round!  (Optional)
Tabata Wall Ball shots, who’s got 12?!

Cool down with 30 GHD Hip Extensions

At least one person is happy!

It’s Saturday morning, the sun’s out, and you’re doing heavy Back Squats.  Does life get better?  Quite possibly, and we’ve got it.  That’s right, the first ever Dance WOD is happening this Sunday at the box.  Come in for some fun and mayhem as McCoy DJ’s and Lara judges your grooves and moves.

Although we’ve had vehement requests from several PCF ladies for a Dance WOD for at least 2 years, no trainer has stepped up to the challenge until McCoy.  Here is his story of how this momentous event first became real:

“DanceWOD was born from a midday gym session with Stacy and my buddy Tyler. We were doing three rep back squats every minute on the minute for ten minutes. The House, Electro, and Kanye was pounding. Innately, after racking the third squat of each round, we started dancing. Each round the squats felt easier and the moves got funkier. DanceWOD was born. 
I am making a DanceWod playlist. I pride myself on an eclectic music taste and I have been to numerous “dance events” headlined by the best DJ’s in the world. That being said, feel free to bring in your Ipod if there is a song you feel you most groove to during the hour”  

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