Saw lots of bar muscle ups today! Great job to Lippy, John, and Joel for getting after 16.3! You all did AWESOME! If you didn't get a chance to come in and practice, open gym tomorrow is the time! Coach Rebecca will be there to help you get it! Here are your Saturday morning WODs...
Saturday March 12, 2016
7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!
7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!
Unloaded WOD (9am)
1 round of:
25 DB Push Press 20/30
Then, 2 rounds of:
15 DB Push Press
Then, 3 rounds of:
10 DB Push Press
Coach’s choice Abs!
A) Every :30 for 4 minutes complete 2-T&G Clean and Jerks. RECORD WEIGHT USED.
B) 4 minutes of 10 seconds on/20 seconds off on assault bike for calories (pre-programmed workout). RECORD TOTAL CALORIES
8 Wall Balls
7 KB Swings 35/53
Open Gym/Weightlifting (11am)
Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1)
Snatch High-Pull + Hang Snatch (below knee) + Snatch - 70% x (1+1+1) x 6
Snatch Pull (controlled eccentric in proper position) - 85%x4x4
Halting Snatch Deadlift (knee) (controlled eccentric in proper position) - 80%x3x4
Back Squat - 70%x6x4