Workout of the Day, 2.26.13

ROWING, with Ave, at 8am.

FOUNDATIONS, with Sammy, at 730pm.

INTRO to OLY with Jim, at 12pm.

HYBRID/ADVANCED OLY, with Sammy, at 330-530pm, with Jim, 530-730pm and 730-930pm.

Below, Leila and her mother pull the tire sled at the Bring a Friend session this past weekend!

leila

WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Foam Roll all the things, 3 minutes. Lax Ball or Barbell to Tricep, 1 minute per side.
MOVEMENT PREP: Partner Assisted Lat Stretch, 30 seconds per side.  Band Pec Stretch, 30 seconds per side. Band Overhead Stretch, 30 seconds per side. Band Rack Stretch, 30 seconds.
STRENGTH: Weighted Pull-up (pronated grip), up to a peak of 1 rep (in about 15 minutes).
SKILL WORK: Review the Power Clean, though newer members may use the hang power clean or the box jump if a coach deems form lacking for this metcon.
CONDITIONING:

“Power Elizabeth”

21-15-9 reps of:
Power Clean (135/95)
Ring Dips

*12 minute cap.

Previous Elizabeth times.

Looking to get better at Gymnastics during metcons?  Get to Gymnastics class!

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