Saturday 141115

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Saturday Teamwork!


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14 of your Evolve friends are competing in the Rhinos and Unicorns today. Might as well do a couple of events from the comp this morning, don’t ya think?!

1. In teams of 3 guys or 3 girls complete the following for time:

50 Overhead Squats, 95#/65#

50 Front Squats, 145#/95#

50 Back Squats, 195#/125#

You can swap out as much as you like, it’s 50 total reps per team of 3. Teammates may act as human racks for the back squats.

Rest 10:00

2. The Conga Line Variation

Keeping your teams of 3 complete for total reps:

1:00 Rope Climbs

1:00 Burpees

1:00 Box jump-overs, 24″/20″

1:00 Sit-ups

1:00 Row (cal)

The first minute the first team member goes and hits the rope climb for 1:00. After that minute team member 1 moves to the burpees, then team member 2 starts the rope climb, and they work for the next minute, and so on. Score for each team of 3 is total reps completed.

As this flows, we can have several teams start at once and work their way through the 5 minutes of work. We’ll go until each person gets to work through the Conga line!


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Friends helping friends. Ain’t team work great?!

Good luck to the 2 Evolve teams of 6 and the 2 Evolve peeps on a mixed team at the Rhinos and Unicorns Comp down in Denver today. Represent!!!


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