Yoga Class is cancelled. Britt is out of town. Also for the holiday weekend hours are normal. 2 classes Sat 8:30 & 9:45
Essentials
Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength:
3 sets:
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WOD: |
In teams of 3 each for time:4 sets:
This will be follow the leader style. Teammate #1 will start on the rower. Teammate#2 starts rowing once teammate #1 is done rowing. Teammate #1 moves onto the run. Teammate #3 will start when teammate #2 is finished rowing. Each teammate rests 1 min after the burpees. Time starts when teammate #1 starts the row and when teammate #3 finishes the burpees. |
Additional: |
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Performance
Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength:
3 sets:
Skill: |
WOD: |
In teams of 3 each for time:4 sets:
This will be follow the leader style. Teammate #1 will start on the rower. Teammate#2 starts rowing once teammate #1 is done rowing. Teammate #1 moves onto the run. Teammate #3 will start when teammate #2 is finished rowing. Each teammate rests 1 min after the burpees. Time starts when teammate #1 starts the row and when teammate #3 finishes the burpees. |
Additional: |
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Competition
Strength/Skill: |
Warm up:Strength:Skill: |
WOD |
Recovery DayA) Mobility and MaintenanceYoga 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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