June 14, 2015

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WOD – June 15, 2015

Congrats to Coach Mark for taking Bronze (94kg weight class overall) and Silver (Masters age 35-39) in the Cheshire Open Weightlifting Competition on Sunday, 6/14!!

 

Next on-ramp starts Monday, 6/29.  Tell your friends!  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.

 

Kayla, our physical therapist, 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:

Review hang power cleans

then,

hang power cleans 1-2 sets of 3-5 reps working up to 60% 1RM or moderate weight.

then,

hang power cleans – 3 reps EMOM x 5 sets at 60% 1RM.  Focus on speed and technique!!

 

 

Training:

”Tabata Johnny 5″

20 sec work/10 sec rest x 8 rounds each of the following:

  • HRPU

  • KBS (1.5/1)

  • Squats

  • weighted 20″ box step-ups (45/25)

  • Burpees

 

(last completed 1/19/15)

Post total reps to comments!!