May 6, 2015

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WOD – May 7, 2014

Whole Life Challenge has started!  For those participating, don’t forget to get your scores logged each day.  Get your measurements done and submitted and be sure to get your benchmark workout done.

 

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process!

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD:

Prep:

Bulletproof shoulder complex

then,

Review clean and jerk (C&J)

then,

4 C&J EMOM x 7 sets

  • Begin 1st set at a LOW weight (empty bar) and increase to a moderate weight throughout the 7 sets.  Avoid going heavy!

 

 

Training:

“Push It”

For time:

75 DUs

then,

5 rounds of:

Run 200M

5 C&J (135/95)

10 Burpee box jumps (24/20)

then,

75 DUs

 

 

Post time to comments!

 

 

Optional Accessory work:

3 X 5 strict pull-ups

 

 

Scaling Options:

DUs

  • sub max single or double unders in 1:30

C&J

  • scale to 30-50% 1RM

Burpee box jumps

  • Scale size of the box

  • Scale to burpee box step ups