Saturday, September 17th 2016
FAMILY CLASS NOON SUNDAY!
As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.
Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!
STRENGTH WODFind a heavy 1 RM Squat Clean
WOD“Powerhouse” 15 Squat Cleans 400 M Run 3 Rounds Fitness: 95/65 RX: 115/75 RX+: 135/95 Coach’s Tip: For the strength portion, we are not looking for a one rep max, just a HEAVY one rep. Yes, the goal is to build strength and work on form, but it should help you determine what weight to use in the METCON (and should help it feel LIGHT!). Pick a weight for the METCON that allows you to do the first set unbroken.