9FEB2015

9FEB2015

ANNOUNCEMENT: Reminder; SIGN UP for The OPENS. The Opens are a great way for you to set a goal for this year, and next year. They will show you were you sit in the world against other athletes like yourself. You'll also be entered into our raffle for a FREE Month of an Unlimited Membership. 

STRENGTH: Add 5 #'s from your last Back Squat; 3 x 5, (Remember this Started from your 5 rep max that you had taking 90% of)

Add 2.5 #'s from your last Strict Press; 3 x 5 ( 6 total clips equals 2.5 #'s) 

These are goals, if your body is not feeling it and your form is suffering do a lighter weight. Any time you fail 2 weeks in a row, Take 3 weeks of weight off. EX; If you Fail at your Back Squat, then you will take 30#s off and start at it again(30 #'s because we are doing Back Squat 2 times a week) 

WOD: Amrap 7 Mins

7 KB Swing 53/35 (Core is tight, Ribs stay down) 

7 Box Jumps 24/20 (Squeeze the Glutes at the top) 

7 SH2OH 95/65

Then 

Amrap 3 Mins

5 Power Snatches 95/65 (Scale= Power position Snatch)

3 each leg Pistols ( Scale = One legged box Step up, using as little leg as possible) 

Then 

RUN 800 M 

 

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