Workout of the Day: Sunday, 2.9.14

Due to the Kipping Seminar at 9am (sign up on Mindbody under “Seminars” to attend) our schedule is just a little bit different today:

10am Workout of the Day
11am Restorative Yoga
12-1pm Open Gym

The Oly Classes are on as previously scheduled.

Don’t forget, Arianna is now teaching on Sundays around midday AND on Wednesdays at 730pm.

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WORKOUT OF THE DAY:

MOVEMENT PREP: 60ft. of Spiderman Steps, 60ft. of Lateral Lunges (Cossack Squats), 60ft of Bear Crawls, 60ft. of Crab Walks, 60ft. of Lunges with Hands Behind the Head.
SKILL WORK: Power Clean
STRENGTH: With a partner, complete 3 tnG power cleans every 90 seconds (your partner goes, then you go) – complete 6 total sets building up in load – this is mostly priming so don’t feel the need to go above 80% of your best power clean.
CONDITIONING:
With a partner complete, AMRAP in 15 minutes:
Power Clean and Push Press** (115/75)
Row 500m
*While your partner is rowing, you must be acquiring as many cleans and push presses as you can. Your penultimate score is the number of clean and push presses total you accumulate.
**You may ONLY push press, you may not press, push jerk, OR split jerk.

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OPEN GYM RECOMMENDATIONS:

Row:

5k time trial.

Suggested WOD:

Lost in Translation
7 minute ascending ladder (3/3, 6/6, 9/9...)
Front Squat (115/80#)
Box Jump (24/20")
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