Wednesday, November 26, 2014

See you there on Wednesday. Saw a lot of good movements on our overhead squats today. Great little interval training as well. 

Hope you are all gearing up for the Island Throwdown this Saturday. First WOD kicks off at 9AM!! Make sure you are there early to get registered. Come out and watch, judge, and have a great Saturday!

For today here is what we have. THERE WILL BE OPEN GYM AT 8:15 THIS WEDNESDAY NIGHT, NOVEMBER 26. COME ONE, COME ALL. 

Strength/Conditioning

Take 10 minutes to work on your 3 position clean (power or squat)

  1. High Hang Clean
  2. Low Hang Clean (just above knee)
  3. Clean from the floor

Try not to drop the weight between sets and for a touch and go from the floor if possible. 

2nd Part:

12min EMOM

  • 0: 3 position hang clean
  • 1: 150m Row
  • 2: 35sec L sit Hold

The 3 position hang clean will be done after building up in weight and practicing technique in the first 10 minutes. After that choose an appropriate weight for the workout. The row should take you 30-40secs so row you distance accordingly if 150m is too easy or too hard. L sits can be done on the paralettes or boxes or from the rings or bar. 

3rd part

100 abmat situps for time

Once you finish the last minute of your EMOM you will complete the 100 abmat situps. 

Enjoy!

- Team 782