Wednesday, March 30th 2016
COACH’S TIP: Skill WOD is second today to switch up the stimulus a little. For the WOD focus on good clean movement. There is testing and there is training. During training you focus on form, range of motion and quality of movement. 90% should be training. Think of a football team. They practice, practice, practice, to play a few hours on Sunday. Then do it again. Everyday is not a test of your fitness, everyday is practice.
Brendan’s a regular 5:30am guy and Hallie’s a 9:30 gal. This husband/wife duo may not cross time zones in the box, but love watching them come together for 16.4!
Tuesday, March 29th, 2016
SKILL WOD
Min. 1- 10-15 Toes to Bar
Min. 2- Hold the bottom of an air squat
Min. 3- 10 overhead and 10 underhand banded pull aparts
15 min
WOD
12 Squat Cleans
30 Cal Row
9 Squat Cleans
30 Cal Row
6 Squat Cleans
30 Cal Row
Fitness: 115/75
RX: 155/105
RX+: 185/125
COACHES TIP:The squat cleans should be heavy and in singles. Focus on a good position for every rep.
]]>Monday, March 28th 2016
HAPPY MONDAY!
We’re getting back at it today with more work on the Split Jerk. Remember the drills we did last week; quick drop straight under the bar, get low with a bent back leg and get stable before you rise. Hopefully we’ve gotten more confident in our technique to carry more load overhead!
It’s also our first week post-Open. While we’re sad it is over, it gives us a chance to ‘get back to normal’. That means partner WODs on Fridays again, less Dave Castro clue busting and fewer butterflies at the end of the week!
STRENGTH WOD
COACH’S TIP: Focus on speed and explosiveness on the Push Press. Do not push jerk.
Meet our newest athletes Jim G., Marianne, Joe and Patrick! Give them a warm Cove welcome when you see them at he box…
Sunday, March 27th 2016
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