Hey Folks!
Hope you had fun doing a bunch of jumping – by the end my abs and hip flexors will getting pretty fatigued! Continue to keep in mind that the training we’re doing now is meant to be fun, while also challenging you and starting to build up some more stability and a strength base for later. For certain people, having fun is the most important part (myself most definitely included). It’s a nice contrast to the “competitive” approach to the open.
Weightlifting Club – We’re looking at starting it back up again not this week, but the following tuesday (the 17th at 8pm) and as usual it will be running tuesdays, thursdays and Saturdays until the week of May long weekend. I’m going to need at least 6 people for it to be worth my time. Which shouldn’t be too difficult to drum up! Feel free to hop in and claim your spot now if you’d like by clicking this link!
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Coaches Notes:
Some cool gymnastics core work – You can play around with elevating your hands or the back of the rower (onto a 45# plate) to fool around with the angle. If it’s a little too challenging, you can play with V-ups and/or hollow holds. The WOD is meant to be a bit of a sprint/suffer fest each round. This can be a quick WOD if you scale it properly. If you’re breaking up the squats a bunch, or completely destroyed and sucking wind on the burpees/row, then you might have too heavy a weight on the squats, or are not regulating your breathing well. You can DO it! ;)
Gymnastics:
Plank to Pike on rower
5 sets of 2-4 reps
Conditioning – “Ouvrer”
4 rounds
15 Front squats (155/115)
20 bar facing burpees
30/22 calories row (OR 800m run)
rest 2 minutes
*Choose a Squat weight that you can do unbroken, though still a challenge
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