WOD Wednesday, May 8th
**New Classes this WEEK!!!**
Monday @ 5am – FitLab45
Wednesday @ 5am – FitLab45
Sunday @ 9am – FitLab45

*Normal GCGlutes class time! Sunday @ 10:15am

Active Life Accessory Work
Thick Pack – WOD 33
Warmup:
– Bike or Row: 5 minutes @ light tempo
– Lateral Leg Swings: x 15 each leg
– Alternating Groiners: x 20 each leg to discomfort tolerance
– Samson Stretch: accumulate 1 minute each side

Bulletproofin:
2 Rounds for Quality
– Supinated Deadlift Hold: 90 seconds @ approximately 40% 1 rep max Deadlift
– Alternating Push up Shoulder Taps: x 10 with 3 second hold at the top
– 1 Arm Overhead Hold: 90 seconds each side @ approximately 25% 1 rep max Shoulder Press
– 1 Arm Ring Rows: x 10 each arm

Demo Vids –
Lateral Leg Swings:
Alternating Groiners:
Samson Stretch:

Supinated Deadlift Hold:
Alternating Push up Shoulder Taps:
1 Arm Overhead Hold:
1 Arm Ring Rows:

Metcon
“Jack Squat” (Time)
21-15-9:
Front Squat (135/95)
Kettlebell Swings (53/35)
400 Meter Run

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WOD Sunday, May 12th