A HUGE Thank You to all the Alphaholics who made our 2nd Annual Weights for Wayne event a huge success. DJ and JC organized a killer event and knocked it out of the park again. Thank you to the volunteers who make event day smooth AF (that’s what the kids say). Another example of how awesome the Alpha community is, Thank You!
Warm Up: Squat Prep 3rds 20 Double Unders / Practice 5/5 Pillar with arm reach 5 Tempo Goblet Squat (:03 down :02 hold) Complex – 3 position Clean + 1 FS (Build)
Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Build) *Bar comes from the floor* **Heavier than last week**
WOD: “The Cha Cha” 10,9,8…3,2,1 Cluster (115/85) 20 Double Unders (Lateral Hops)
Warm Up: Run 400m 8min WAMRAP 10 Scap Progression 10 Squat Progression 20 Double Unders / Practice
Partner WOD: “Ein, Zwei, Drei, Vier, Fünf” ___ x 1 Mile Run ___ x 100 Double Unders ___ x 100 Wall Balls (20/14) ___ x 100 Abmat Situps ___ x 100 Pull-ups *Assign a number from 1 – 5 for each movement* *Can break up the movement and order however you like*
Reminder: Alpha Holiday Party Saturday Pub 333 in Oakmont. Festivities begin at 6pm, hope to see you all there! Don’t forget to vote for the Alpha Awards (ballots are on the cubbies) with winners announced at the party Saturday evening.