It’s Badger Time! Mon, Feb 7

This week we are attacking more of the HERO WODs. We’ve also got some strength sessions programmed for before the WOD. And for those of you following an endurance program we are going to do our first group swim in the Pukalani pool at 2:00 PM.  Get some “Total Immersion” swimming tips and reduce your drag. Hopefully my many years of teaching swimming lessons will pay off.  But then again, none of you will be wearing swim diapers.

There is nothing quite so anxiety stimulating as a mass start swim at an Ironman competition.  Imagine two thousand people swimming on top of you.  Coeur d’Alene, Idaho, June 04.

Warm up: “Team Med Ball Clean”
Strength: Back squat 3×3 (heavier) or 3×5 (lighter.) Percentages will vary. Check your folders but get help figuring out how much to put on if you need it.

Another WOD for the board!
Badger; 3 rounds for time:
30 squat cleans
30 pull ups
Run 800m

Stick around after the WOD to stretch and work on gymnastics skills.  We’ll be delving into muscle up progressions.