WOD – September 30, 2016

We have moved!!!!!    We are officially  at 201 West High St, unit B1!!

 

 

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!!!

 

We’ll be kicking off a diet challenge soon.  Stay tuned for more info!!

 

 

Our next new member on-ramp starts on Tuesday, October 4, 2016.  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 DU

10 steps OH walking lunge w/ PVC

5 bar/ring ball-ups

10 squat jumps

10 behind neck press from bottom of squat (snatch version of sotts press)

 

 

Part 2:

Review snatch and strict T2B

then,

2 rounds with an empty barbell of:

3 muscle snatch

3 behind neck strict press

3 OHS

3 hang snatch

3 snatch

then,

after “strength” work, spend 7-10 min building to starting snatch weight for WOD

 

Strength:

EMOM X 10 min of:

  • even – 30 sec on/30 sec off handstand holds

  • odd- 30 sec on/30 sec off L-sit holds (hanging, box or parallettes)

 

 

Training:

“Unbreakable”

Perform the following EMOM x 20 min:

All snatches are full/squat snatches!

Min 1-5: 1 snatch (80% 1RM) + 1 strict T2B

Min 2-10: 2 snatches (70% 1RM) + 2 strict T2B

Min 11-15: 3 snatches (60% 1RM) + 3 strict T2B

Min 16-20: 4 snatches (50% 1RM) + 4 strict T2B

*If new to this movement, may sub hang snatch, hang power snatch or hang power snatch + OHS

 

Post “Unbreakable” starting weight to TotalWOD.  Be sure to record all weights used

 

 

 

Scaling options:

Snatch

  • sub power snatch + OHS

Strict T2B

  • sub strict Knees to elbow or knees to 90 degrees

  • scale kipping T2B

  • scale kipping K2E or knees to 90 degrees

  • sub dragon flags

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