Wednesday 160601

Friendly Reminders:
PLEASE DO NOT take any equipment from the gym without first checking with Troy, Eric or Sara prior. We have had several mobility balls, foam rollers, ab mats and other misc items go missing. IF you have “borrowed” any equipment, please bring it back and return it to where you found it with no questions asked. :-)

Play-care – IF YOU UTILIZE THE PLAYCARE READ ON……
School is almost out for most elementary schools in the area, this could mean more kiddos in the Play-care area during the 9a and 10a class times. As a reminder, please don’t bring older kids if they can stay at home by themselves and please don’t bring kids that are not yours. We have a small area for the kid to stay safe for an hour while our athletes WOD and when we have extra non-members kids in the area it becomes very challenging. Be mindful of how many kids are in the playcare area after your class time and take this into consideration before you stay to work on goats, mobility, etc…  Lastly, please do not let the kids enter the main gym area, especially if there is another class going on. This is a huge safety concern and we have asked our coaches to enforce this rule. Please help keep our athletes and the kids safe. Thank you for your understanding and patience.  :-)

Dynamic Warm-Up – Mobility
Prepare for..

A.
Strength –  Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ shoot for PR.
*Set 7 – 4 reps @ 70%
Rest 2 minutes between sets.
(Results/Compare look back on 5/04/16)
B.
WOD:

Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats 135/95, 105/65, 95/45 – taken from the floor.
Run 200 Meters.

*Scale weight of movement as needed for smooth mechanical progression on A and B  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level:
Recover, hydrate 6-8 mins after above WOD, then…
 see programming on white board.

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