Goat Day
Thursday is a programmed Rest Day. Today is a prime day to do some mobility work or work on a particular weakness or…Goat. Yesterday’s Hero WOD really stressed the knee joints, Achilles tendon of the lower leg and ankles. I highly suggest that you do some mobility work on these areas. Also, if you missed a WOD earlier in the week and wish to make it up…Thursday is your opportunity.
HAPPY INDEPENDENCE DAY!
“Brenton”
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
15 minutes of Muscle-Up practice
WOD
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Thruster, 115/85
Strict Pull-up
Independence Day Schedule:
Normal morning class schedule. There will be no 4pm, 5pm or 6pm classes on July 4, 2012
15 minutes Snatch work:
Snatch Pulls
These are done in reps of 2. Either you can go for load or for technique if you are missing your pull.
WOD
21-15-9 reps of:
Hang Power Snatch, 115/85
Hand-release push ups
BOX NEWS
I want to remind everyone of the new class times and programming changes. I have added a 7 am class on Monday, Wednesday & Friday, and a 4 pm & 7 pm class on Tuesday and Thursday. Saturday will have a 9 am class also. This is not a WOD class. Saturday at 9 am is a Weightlifting class only. However, Sara or I will also have a Nutrition Education class during the 9 am time slot also. The nutrition education classes will be a precursor to a Whole 30 challenge beginning August 1, 2012. If you are interested in doing some self-education on the Whole 9, I suggest you read, It Starts with Food, a book written by the creators of the Whole 9, Dallas and Melissa Hartwig.
Changes in the program: Thursdays will now be a rest/goat/make-up/mobility day. You make the call. I will likely post some mobility work or something for folks to work on if you don’t already have an idea of what you want to improve on.
10 rounds, for total time:
15 Push-ups
Sprint 60 yds
Rest 60 seconds
Clarification
Maybe I wasn’t very clear in my email this past week. The programming cycle will begin Monday, July 2, 2012. Therefore, this Saturday will be an 8 am only class, and yesterday was not a “Mobility” day. But, I do appreciate the feedback.
“Filthy 50″
For Time
50 Box Jumps
50 Jumping Pullups
50 K.B.S., 35lb
50 Walking Lunges
50 K2E
50 Push Press, 45lb
50 Back Ext
50 Wallballs
50 Burpees
50 Double Unders
Clean Practice
3 position Power Clean (floor, hang, high hang)
3 Position Squat Clean (floor, hang, high hang)
~then~
Squat Cleans
3-3-3-3-3
Back Squat
Every minute on the minute for 9 mins (10 rounds) perform 2 Back Squats at 65% of 1 rep max
5 rounds for time of:
10 Kettlebell swings, 53/35
15 Pull ups
10 Box Jumps, 24/20
For load
Shoulder Press, 5-5-5-5-5
Push Press, 3-3-3-3-3
Split Jerk, 1-1-1-1-1
All press movements are performed from behind the neck. These are heaviest possible loads (working up in weight each time). Rest as needed between lifts. Complete all SP, then PP, then SJ.
