10/20/17

19
Oct

10/20/17

 

We invite our ACCF family out tomorrow, October 21st at 8:45am for a Free Community Workout.  Bring your friends and family so we can show them how much fun we get to have.  For all non members, please make sure to sign up here.  ACCF members, please sign up through MBO. We will be capping this event to ensure we all have a great workout. The class will start at 9:00am but make sure to arrive early.

Friday

Metcon
Every 10 minutes x 30 minutes

10 Kipping Deficit HSPUs (4”/2”)(2”/1”)(no deficit)
(deficit must be higher than the surface on which your head lands)
15 Thrusters (135/95)(115/75)(95/65)
20 Burpees over the bar
25 T2B (Ab wheel)(V-Ups)

**Start over each set
**Score is total T2B (Ab wheel/V-ups) completed

Accessory
Tuck Rocks x 100 reps (5 min cut-off)
Then, every 30sec x 3 minutes (2 sets) of:
Interval 1—Single Arm Hand Plank x 30 sec (left)
Interval 2—Single Arm Hand Plank x 30 sec (right)
Interval 3—Lalane Push-Up x 5
Then, one set of Seated Piked Double Leg Lifts x 30 reps

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