WOD – December 29, 2016

NORMAL SCHEDULE THIS WEEK!!

 

SIGN-UP THIS WEEK:

  • RPM jump rope will be hosting a double under/jump rope seminar at the gym on Sunday, February 12 from 9-11am.  Cost is $35 per person and will be limited to 30 people.  We will open the event to people outside S2CF after January 1st, so don’t wait…sign-up before it’s too late!!

 

 

 

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 on Tuesday, January 3, 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:

10 hanging knees to 90 degrees (no kipping)

10-20 sec half downward dog

40m overhead walking lunge with empty barbell or plate

10 medball snatch

 

 

Part 2:

Review OHS

then,

2-3 sets of 2-3 OHS building to 50% 1RM

 

 

Strength/skill:

7 sets of OHS using the following schema:

  • Set 1: max reps at 50-60% of 1RM

  • Set 2: 8 reps at 65%

  • Set 3: 6 reps at 70-75%

  • Set 4: 4 reps at 75-80%

  • Set 5: 2 reps at 85-90%

  • Set 6: 1 at 95-100% (or PR)

  • Set 7: max reps at 50-60% of 1RM

  • Rest 1-2 minutes between sets or until fully recovered!

  • If new to OHS, maintain weight that allows perfect technique

 

 

Training:

“Fast ball”

For time:

21-15-9 of:

air squats

sit-ups

supermans

**40m suitcase carry (2/1.5) after each round

 

Post OHS weights and “Fast ball″ time to TotalWOD!

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