Thursday March 24, 2016

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Register for Classes on Mindbody and Post Scores to Whiteboard

**There is a Pre and Post WOD Strength Session today

Pre WOD Strength Session:

Snatch Balance

3-3-3-3-3

**First set is PVC or Empty Bar (if you cannot land in the full squat as you catch the bar with empty bar, choose PVC)

**Add weight each set.

**Focus  on getting great technique going here… The snatch balance is an exercise to improve speed under the bar.  You should land in the full depth squat at the same time as you catch the bar locked out overhead.  If you catch the lift above a full depth squat, try again, or lower the weight until you get it right.  Do not settle for less than perfect reps here.

 

Level 2 WOD:

AMRAP in 17 minutes:
5 Hang Squat Snatch (135,95)
10 Evil Wheels

**Today’s WOD is a HIGH QUALITY FOCUS. If you botch the landing, land with bent elbows, pull early, lack hip extension, land too high in the squat, etc…. count it as a no rep. The only way to get better at something is to do it properly, time and time again. If we allow ourselves to repeat bad habits over and over again, we are more prone to injury and limit the amount of work we can do. So the time to completion that will be your score is secondary to the quality of the movements performed. Choose a weight that will challenge you to hold correct technique for the 5 reps, but if you need to go down in weight to accomplish this, do so.

 

Level 1 WOD:

AMRAP in 17 minutes:
5 Hang Squat Snatch (75,55)
10 Evil Wheels

**Today’s WOD is a HIGH QUALITY FOCUS. If you botch the landing, land with bent elbows, pull early, lack hip extension, land too high in the squat, etc…. count it as a no rep. The only way to get better at something is to do it properly, time and time again. If we allow ourselves to repeat bad habits over and over again, we are more prone to injury and limit the amount of work we can do. So the time to completion that will be your score is secondary to the quality of the movements performed. Choose a weight that will challenge you to  hold correct technique for the 5 reps, but if you need to go down in weight to accomplish this, do so.

 

POST WOD Strength Session:

Overhead Squat

5 x 75%, 5 x 80%, 5 X 85% of your 1 RM

Level 2 MODS:

MOD 1: (115,75)

MOD 2: (95,65)

 

Level 1 MODS:

MOD 1: (65,45)

MOD 2: (45,35)

MOD 3: (15 or PVC)