February 1, 2017

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WOD – February 2, 2017

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may 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!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  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

Warm-up/prep:

Part 1:

3 rounds of 20 sec on/10 sec off each movement:

Russian KBS

Push-ups

Squats

 

 

Part 2:

Review strict pull-ups and HSPU and appropriate scales

then,

5 min to prep/warm-up shoulders

 

Strength/skill:

On a 12 min clock running up, perform the following:

  • Min 0, 3, 6, 9: 3-5 strict pull-ups or appropriate scale

  • Min 1, 4, 7, 10: 10 push-ups or appropriate scale

  • Min 2, 5, 8, 11: 15 weighted sit-ups (25/15) or GHD sit-ups

 

 

Training:

“Duke Silver”

For time:

Row 1000m

then,

21-15-9 of

Russian KBS (1.5/1)

HSPU

 

Post “Duke Silver” time to TotalWOD!

 

Scaling options:

KBS

  • scale weight to allow 15-21 unbroken reps 1st round

HSPU

  • scale HSPU off box

  • scale HSPU from downward dog position