WOD for Tuesday, March 11, 2014
WODs at 6, 7, 8:30, & 11:45 am and 4, 5:15, & 6:30 pm
Boot Camps at 6 & 7 am
Foundations from 7:30 to 9 pm
- Excuse our mess as the expansion continues!
- Coach Paul will hold a Running Clinic Saturday, March 15, from 1 to 4:30 pm. Topics include mobility and stretching, the elements of running, running drills, running form (including recording and critique), and a group workout. Fee is $45 for members and $55 for non-members.
Strength
Sumo dead-lift high pull
EMOTM for 5 minutes complete 5 reps (min 0 – 5)
EMOTM for 4 minutes complete 4 reps (min 5 – 9)
EMOTM for 3 minutes complete 3 reps (min 9 – 12)
Ensure proper form, i.e., bar touches clavicle, elbows above the bar, hips extended. To complete lift, bring bar to mid-thigh and then floor. Do not bounce the bar off of the floor between reps. Work up to heaviest set of 3 reps.
Conditioning
“Fun with a Plate!”
18-minute AMRAP
6 plate presses (45/35)
6 plate box jumps (24+plate/20+plate)
6 plate burpees
6/leg plate lunges
Rest minutes 6-7 & 12-13
Plate presses are to be completed as strict, i.e., no push pressing, power jerking, or jerking. For box jumps, you merely need to set plate on top of box. You may complete forward or reverse lunges.
