[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We are so excited for the 3rd Annual Hometown Hoedown! If you are signed up to compete show up at 8am! Heat 1 will begin promptly at 8:30am! If you are not competing come anytime to cheer on your fellow CFD’ers and hang out! We will have the “Who is Hungry” food truck coming out to provide food for everyone and starting food service at 2pm. You will not have to pay to order, but there will be a “food truck fund” bucket at the gym if you are able to throw in 5-10$ to help cut costs! We will also have several Sudwerk kegs on hand! If you want to bring something feel free to bring a dessert or any drinks. We can’t wait to celebrate with all of you! It has been quite a year at CFD and we have all of you to thank for that! [/creativ_alertbox]

Skill

Tabata Handstand Hold

Rest 1 minute

Tabata Arch Hold

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest.  Hold the handstand during as much of the 20 second interval as you can. If you have trouble during long effort handstand holds, add in some extra rest by coming down early and try to maintain that  for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times.  For both the handstand and arch hold focus on a tight body position with glutes squeezed, legs together and arms locked out at shoulder width. For an added challenge hold a PVC pipe during each arch hold. You will do 8 rounds of each movement consecutively before moving on.

WOD

15 min AMRAP
20 DB Snatch 45/30lb
15 Burpees over the bar
10 Front Squats 155/105lb

Today’s AMRAP is in the longer time domain.  Your dumbbell weight should be fairly light so that you can move through the twenty reps at a consistent pace. If you are able to make sure that you jump over the bar laterally through all of your burpees. The front squat weight is a little heavier than usual so use this as an opportunity to challenge yourself.  You should be able to get the first couple rounds of front squats done in 2-3 sets.  Make sure you are able to maintain good body position and hit full depth with the weight you choose.