January 20, 2013

COACH EAMON AND DEREK

Teaching the proper starting position for a  bent over barbell row.

–

THIS WEEKS SCHEDULE:

Monday, 7am:  Free Intro Class

Tuesday, 6pm: Free Intro Class

Tuesday, 7pm:  Nutrition 101 Clinic

Wednesday, 9am: Free Intro Class

Friday, 6pm: Ashlee’s Dirty 30 WOD, to benefit Kevin Ogar (please donate)

Saturday, 11am:  Free Intro Class

Saturday, 9pm:  RXD Bowling Night at Concourse Bowl, Anaheim

–

STRENGTH:

Four sets of:

Deadlift, 5-6 reps

(Rest 30 seconds)

Max HSPU, scale is seated DB press

(Rest 2 minutes)

 –

WOD:

AMRAP 6 Minutes

8 DB Snatches (50/35) (Performance: 70/50)

4 Burpees

*Alternate arms each snatch

–

Supplemental Performance Training:

5 sets of Snatch Complex:

Snatch Deadlift

High Hang Snatch

Snatch Balance

Snatch

–

Bent Over Barbell Rows

5 sets x 8-10 reps

Increase weight, without bouncing.