Schedule Reminder: Yoga is back on the books!!! Therefore the 6:15 pm Functional Fitness Class is cancelled. So come in and work on that resolution of improving your mobility. Class is only $5.
Essentials
| Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength: Skill: |
| WOD: |
In a Team of 4 Perform For Time:
*Each team member will accumulate a total of 2,000 meters, or 8,000 meters as a team. Athletes will rotate through 4 stations with the athlete on the rower being the time keeper. For example Athlete A will begin to row their 250 meters. During that time Athlete B will hold a locked out hold on a stationary Dip bar, Athlete C will hold a Chest to Ring Supine Row, and Athlete D will hold a full depth squat against the wall. Athletes B, C, and D will hold these positions until Athlete A is finished rowing. Once Athlete A finishes rowing the Athletes will then rotate. Rotation will go as fallows; A goes to B, B goes to C, C goes to D, and D goes to the rower. This will continue until the team has accumulated 8,000 meters. |
| Additional: |
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Performance
| Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength: Skill: |
| WOD: |
In a Team of 4 Perform For Time:
*Each team member will accumulate a total of 2,000 meters, or 8,000 meters as a team. Athletes will rotate through 4 stations with the athlete on the rower being the time keeper. For example Athlete A will begin to row their 250 meters. During that time Athlete B will hold a locked out hold on a stationary Dip bar, Athlete C will hold a Chest to Ring Supine Row, and Athlete D will hold a full depth squat against the wall. Athletes B, C, and D will hold these positions until Athlete A is finished rowing. Once Athlete A finishes rowing the Athletes will then rotate. Rotation will go as fallows; A goes to B, B goes to C, C goes to D, and D goes to the rower. This will continue until the team has accumulated 8,000 meters. |
| Additional: |
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Competition
| Strength/Skill: |
| Warm up:
Strength: Skill: |
| WOD |
| Recovery Day
A) Mobility and Maintenance
Yoga Class
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries. |
| Additional: |
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