Monday, June 9, 2014

What an awesome "running" clinic we had Saturday.  Albert did an outstanding job and shared a "ton" of info.  Having your running technique videoed and analyzed is an eye opener.  I am definitely looking forward to putting this knowledge to use.

REMINDER: All "extra work" needs to be done on the back patio if you are unable to complete it prior to the next class starting. This is for our programmed "extra work"! If you are following another program your times are limited to the Open Gym from 9-11 and 3:30-4:30 Monday thru Friday, and the Open Gym (back patio) from 4:30-6:30 M-W-F only. 

"I Can" Games competitors can substitute one of the competition WOD's for the scheduled WOD if you are solo.  If you are practicing as a team, please see me, Betsy or Billy and we will get you hooked up!!!
Arm/Leg Swings
2 Rounds of:
10 DB Press
10 DB Straight-leg Deadlifts
10 Air Squats
10-50 DU's

Strict Press (15:00 CAP)
3-3-3-3-max reps
(same weight across all sets. 4 sets of 3 reps and one set of max reps, record your weight and max # of reps)
This is our second week at this rep scheme so add 5-10# over last week depending on how easy they were

15:00 AMRAP
9 Push Press
15 Goblet Squats
21 DU’s
Rx+ = HSPU, F. Squats (95/63# or higher), 30-50 DU’s

Extra work is Handstand Practice (get upside down for the first time or do longer Holds, HS Walks, Practice Kipping, Strict or Deficit Push-ups)

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