Monday 170306

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Jeremy & Crystal

Craig & Sheri P

Reminder regarding OPEN WOD’s….IF you don’t do the WOD during the class time or at the Throwdown on Friday’s OR you are wanting a redo, YOU will need to arrange for a judge who is “certified” for the time that you will be doing the WOD. Example, if you need to do the WOD on Saturday, you are on your own to find a judge (all judges are listed on the community board). IF, you choose to video your workout, your video will need to be sent to Troy or Sara to be judged prior to submitting. Lastly, ALL judging sheets must be turned in at the end of your WOD to be validated. If we don’t have your sheet, we won’t validate your score. If you have any questions regarding any of this, please see Troy or Sara. 

This weeks winners for 17.2 Accessory Week is….Jeremy W and Sheri P. Even though Craig P tried to say that Sheri was his accessory, Sheri gets the prize!! Be sure to pick up your Rogue gift cards from your coach.

Congrats to all of you who got their first Bar Muscle Up and those that got their first  chin over bar pull up!!! We saw several people who were able to not only get 1, but went on and got several more. Woot, Woot!

17.3 theme is SPORTS! Represent your favorite team, sport, etc…..Week 4 theme is St. Patrick’s Day!

This week at Friday Night Lights, Structura Body Therapies will be on site to work on athletes before or after their WOD. Be sure to show up so you can WOD or even cheer those on who are WODing. 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
6×2 Snatch Drop and Reset (work up to around 85%)

WOD:
4 Rounds:
20 Wallballs 20/14, 14/10, 10/8
20 Dumbbell Push Press 50/35lbs
20/12 Calories on Bike

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through decent.  Ask your coach for help.

COOL DOWN

OR….REPEAT 17.2 

ABOVE AND BEYOND, Extra Credit
Who is this for? Read the following out loud:
I will finish in the top 20 in my region, state or box, not the top 30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel about intensity vs. volume. Work your ass off on 1-4 and be done.

Interval
10 Rounds:
Run 400m
Rest :30

Strength
Weighted Ring Dips
8×5 AHAP

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