WOD – February 14, 2017

S2CF Intramural competition and 24hr WOD-a-thon all coming up.  If you are interested in any/all or have questions, ask a coach or another member!!

  • sign-up for intramural by 2/17 to guarantee a t-shirt!

 

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, February 28, 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:

10 PVC pass throughs

10 PVC OHS

10 PVC behind neck squat press/Sotts Press

10 scap pull-ups

 

 

Part 2:

Review WOD movements

then,

2 sets of 3 reps of each movement

 

 

Strength/skill:

EMOM x 12 min

  • Even: 3-5 C2B pull-ups

  • Odd: 20-40m sandbag push

 

 

 

Training:

“Cupid has Struck”

For time:

75 DU

30 pull-ups

30 medball lunges (20/14)

40 wall balls (20/14)

40 sit-ups

50 Russian KBS (1.5/1)

50 box step-ups (24/20)

75 DU

 

 

Post “Cupid has struck” time to TotalWOD!

 

 

 

Scaling options:

DU

  • sub 150 SU or 75 tuck jumps

  • sub max DU in 2 min

Wall balls

  • scale weight to allow you to hit the target every throw

Russian KBS

  • scale weight to allow ~15 unbroken reps

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