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!
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.
21-15-9 reps of:
Power Clean (135/95)
*12 minute cap.
Looking to get better at Gymnastics during metcons? Get to Gymnastics class!