“Jackie,” No Running Required! Thurs, 9/22
Adam after McGhee!
Everyone who jumps the new 30″ boxes gets to sign them. Kiera, Lisa and Laurie did after a 30 minute AMRAP! If ever you pick a day to be late today should be the day! We will be doing “Jackie” and with only two rowers we will run heats about 5 minutes a part. First come, first done! This will be exciting as we have only done “Running Jackie” before (sub’d running for rowing.) Warm up:Hali’imaile Mile, not for time
Mobility: Jackie specific SMR w/foam roller:VMO Rollout; Center Quad Rock & Roll; Side Roll
Strength/Skill:
Front squat + push press = thruster
WOD: “Jackie!” For time;
1000m row
50 thrusters (45/35)
30 pull ups
Hate Deadlifts? Well…Try This! Wed, 9/21
There simply is no disputing it. Deadlifts target the posterior chain, your glutes and hamstrings. But for those of you who would rather take the easy way out, and we know how effect that is, get a Flex Mini and forget the deadlifts!
Warm Up:
500m row Then 2 rounds of: 25 squats 25 GHD sit ups 25 back extensions Mobility: Hip, hip hurray! Strength/Skill: Deadlift WOD: “McGhee” 30 minute AMRAP 5 deadlifts 13 push ups 9 box jumps
500m row Then 2 rounds of: 25 squats 25 GHD sit ups 25 back extensions Mobility: Hip, hip hurray! Strength/Skill: Deadlift WOD: “McGhee” 30 minute AMRAP 5 deadlifts 13 push ups 9 box jumps
Birthdays and Burpees! Tues, 9/20
We’ll celebrate Sheila and Nova’s birthday’s with a special WOD and yummy goodies after the classes. Please feel free to bring something healthy to share.
Warm up:
snatch practice
Mobility:
back extensions
Strength/Skill:
row technique
WOD: 5 rounds for time:
30 double unders
20 kettlebell swings
10 burpees