05.04.2018

Hey Everyone!

So today happens to be a very special member’s birthday: Miikka the Chihuahua.

Many of you recognize Miikka from the gym. He can frequently be found dressed in one of his many, many snazzy outfits, often either perched ontop of a box where he may oversee and instruct the class, or sometimes hopping around the gym on three legs only (he has all four, but I’m sure that in his wisdom he has discovered that three is simply more efficient). Other times he can be found wedged into a members sweater while they perform their warm up and mobility, both for warmth and coaching purposes.

On occasion if the mood strikes him, you may even be lucky enough to hear him howl/sing along to one of his favorite songs. He doesn’t often bark, but you can be sure that if there’s danger afoot, he’ll be the first one to notify the humans as well as the other members of his gym dog pack.

Miikka turns 14 tomorrow, and that means were all going to do a workout to celebrate his day. We’re happy to celebrate the day with him, and hope that he enjoys overseeing the class as usual.

Happy Birthday Miikka!

Warm up:

600m jog, then
3x 30 seconds each :
Dowel hang snatch pulls (controlled, form focused)
Dowel overhead squats
Thoracic spinal twist left
thoracic spinal twist right

then,

2x 20 Banded pull aparts (overhead)
rest 30sec

Strength:

EMOM 12:00 (12 rounds)
1 Squat snatch (building every other round)

Conditioning:

“Miikka the Chihuahua”

For Time, in partners

400m ball run (20 / 14)
80 ball overhead walking lunges (20 / 14)
400m ball run (20 / 14)
80 double unders
400m ball run (20 / 14)
80 Kettlebell swings (32/24/16)
400m ball run (20 / 14)
80 burpees

Recovery:

1- Ball tack & floss; 90sec/

2-overhead tissue smash; 90sec/