WOD – January 20, 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 on 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:

Speed/agility ladder

 

 

 

Part 2:

Review each movement

then,

2-3 rounds of 2-3 reps of each movement to warm-up and determine appropriate scales

 

 

Strength/skill:

***TO BE DONE AFTER THE WOD***

Team Abs:

45 sec work/15 sec rest each movement:

Sit-ups

Bicycles

Alternating V-ups

Sidewinders

Reverse crunch

Russian Twist

Plank middle

Plank left

Plank right

 

 

Training:

“Bergeron Open Test” 

AMRAP 20 min of:

50 wall balls (20/14)

50 double unders

40 box jumps (24/20)

40 T2B

30 C2B pull-ups

30 burpees

20 power cleans (145/100)

20 jerks (145/100)

10 muscle ups

 

 

Post “Bergeron Open Test” rounds to TotalWOD

 

 

Scaling options:

General

  • scale weight on barbell and med ball to allow 10-12 unbroken reps

T2B

  • sub knees to 90 degrees

  • sub dragon flags

C2B pull-ups

  • sub ring to chest ring rows

  • sub leg assisted C2B pull-ups

MU

  • scale BMU

  • sub wall climbs

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