Sunday, January 20, 2013

Monday 130121 MLK DAY

Remember way back during that month when we didn't allow any rowing for warm ups and instead incorporated new and fascinating alternatives to rowing as a method of getting generally warmed up?Well- we did do that.  And we are going to do something similar this entire week.

Each day to begin the class... at precisely X:00 o'clock- your coach will begin a guided Burgener Warm Up.  First with a PVC/wooden dowel and then moving on to a light barbell, then a heavier barbell.  This will continue for 15 minutes- with the final few minutes moving into some practice with snatches.  Power, squat, high hang, below the knee, heaving snatch balances, slow snatch balances, sots presses muscle snatches, etc.

This doesn't mean that rowing is officially banned or anything- but if you want to row, run, jump rope, or do any other mobility prior to class... come a few minutes early!

Monday's WOD: class times at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm.  OnRamp is at 7pm.
First 15 Minutes of Class:
Burgener Warm Up and Hang Power Snatch Tech work
Handstand Skill Practice
21-15-9 reps/round for time of:
box jumps (30/24")
100m sprint to wall ball location
wall ball shots (20/14#)
100m sprint to box jump location
Post time and scaling to journals/chalkboard)

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