Sunday, April 1, 2012

Monday 120402 Atlas and AMRAP

A BIG beginning happens today... STRENGTH SERIES starts for the month of April.  Ondrej will be leading a month long routine focused around (but not limited to) the deadlift.  Mondays at 6pm will be max effort day and Wednesdays at 6pm will be dynamic work and accessory/assistance exercises. Each hour of strength class will start off with some directed mobility work and then move into the main lifts.  The final Wednesday of the month will be an entire hour of mobility and range of motion work.  The final Thursday of the month will be an "Open-style" competition as both an exhibition of the strength gains made during April and to keep the competitive juices flowing from the Open. AND to have a reason to go out to eat afterwards!  Remember that you can come to one or all of the strength classes- the more the merrier stronger.
Jo getting spartan-strong during the Open.
Monday's WOD: 7, 9, 10am and again at 5pm.  Strength class 6pm.  OnRamp 7pm.
Atlas Stone squat clean work
15 minute AMRAP
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box
Post rounds and repetitions and scaling to journals/chalkboards.

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