WORKOUT of the DAY
JOULES | WATTS
- 1. Defecit PLA (chanins) DL: 4x15
- 1a. Deficit PLA (banded) Split Squat: 4x15/side
- 2. PLA (banded) Good-mornings: 3x15
- 2a. Lateral Step-ups: 3x15/side
- 3. Reverse Hypesr: 3x15
- 3a. Lateral Squat Shift: 3x6/side
14 min alternating EMOM
- E: 10 yard sled push + 10 yard sled back pedal
- O: 30 seconds Strict L-Raise
16 minute alternating EMOM
- E: 30 seconds: Rope Climbs
- O: 30 seconds: Dips on P-bars
3 minute, 4 minute & 5 minute AMRAP
(2 minute rest after each amrap)
- 20 Double Unders
- 20 Swings Rx 53/35
- 20 Box Jumps Rx 20"
- 20 Calorie Row
WOD For Will
Yesterday the community of Dripping Springs and South Austin came together to help raise donations for the Allen family in our WOD For Will event.
Tim Allen and his son Will, were injured in a car accident leaving baseball practice on February 3rd. They were in separate hospitals until Tim was released two weeks ago. Will is making incredible progress every day and has quite the road to recovery ahead with theraphy and more surgeries.
100% of our donation-based workout and proceeds from the silent auction yesterday went to the Allen family. Thank you so much to everyone who joined us yesterday for the workout and who bid on the silent auction items.
We'd like to thank the following: The Liney Moon, The Pizza Cave, Moxie Gymnastics & Cheer, Duchman Family Winery, Restore Cryotherphy, The Fleming Family, Sage Denistry, Hemlock & Heather, and Ascent protein for the silent auction items. With your donations alone we were able to raise over $1200.
To find out more about the Allen family visit their gofundme page here.
You can also find pictures from our event on our Facebook page here.
posted on 3/3/2019