Monday, March 25, 2013

Tuesday 130326 5 Rounds and Some Rowing

A change of pace today.  Over the last 4 weeks we have gone "light and fast" with a 20+ minute WOD on Tuesdays.  Today we mix it up a little so that the Tuesday crew can throw around some heavy weight... and then do some rowing cardio.

This dumbbell complex is something we have done many times before... but today I do NOT want you to go back through the archives in order to set PRs.  Instead I want you to gradually progress with weight each round... ensuring that your range of motion is impeccable.  It is more about greasing the groove today- warming up over 5 rounds- so that your 5th and final round is pretty heavy- but more important- that you are moving efficiently and well.

Finallly- chase it with 2 sets of 500m row.  A goal would be to row the first one at near-PR time... and then after plenty of rest- on the second one, to come within a few seconds of your first effort.  This is going to leave you with a some energy left over... save it up for Thursday night.
Tom and AC getting it done out back behind the Hut.

**Yoga is ON for Wednesday at 11:15am.... please bring a few towels with you to use as props for class.**

Tuesday WOD: class times at 6 and 9am, again at 4 and 6pm.  Fundamentals class at 8am
5 Rounds NOT for time of:
DB deadlift, 5 reps
DB hang power cleans, 5 reps
DB front squat, 5 reps
DB push press, 5 reps
Start with a moderately heavy weight and bump it up each round.
Post starting weight and final weight to chalkboard/journal.
2 Rounds, each for time of:
500m row
Rest as needed between round
Post both row times to chalkboard and journal.

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