January 27, 2014

SQUAT THERAPY:

IT’S NOT JUST ABOUT STRENGTH.  YOU NEED TO BE FLEXIBLE TOO.

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FREE INTRO CLASSES THIS WEEK:

Tuesday at 6pm

Wednesday at 9am

Friends and Family Free Day, Saturday at 10am

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WOD:

EMOM 10

3 squat cleans, *pick your own weight

6 C2B pull-ups

(Rest 3 Minutes)

EMOM 10

Cal Row (12/10)

3 HSPU (Performance: Deficit 2×45/1×45)

WOD TIPS:  These are EMOMs, meaning you have to do both movements every minute for ten minutes.  Therefore try to scale to a weight or movement that you can quickly accomplish in a maximum of 45 seconds.  If you fall behind at any time during the EMOM, then the WOD transitions to an AMRAP and you should continue to work until the ten minutes are up.  You must transition FAST between the movements, especially the rowing and HSPU’s.  No lolly gagging to get out of the foot straps here!!!

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Supplemental Performance Training:

Front Squats

5@ 75%

3@ 80%

1@ 90%

4@ 80%

4@ 80%

4@ 80%

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4 sets NOT for time:

1-Handstand Walk across gym

5 Muscle-ups

15 Toes-2-Bar

(Rest 2 minutes)

Goal is unbroken on each movement.