Thursday, December 20, 2012
BENCH MEAT
Warm Up: 400 m run, 2 x 5 of burpees (no drop), split jumps
Skill Focus: Bench Press
Warm up, build as needed
WOD
Bench Press 4-6 rm
3 x1 5 db bent over row (same weight all 3 sets)
90 s between efforts on the rows
TABATA (4 min at ea)
Row for cals or climb
Band pull aparts
Sledge slams
Sit ups
Post bench rm/total reps + cals
Excellent pre wod mobility. . .
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Ok everyone, I didn't really want to have to do this but I do believe a little friendly reminder is in order. This box is your home. We are a family. We live together. I am Mama Bear. Put your stuff away properply and neatly. This is not a pig sty. And there is no Hazel. Coaches: you are the enforcers.
Incorrect
Correct: thank you 8 am class
Incorrect
Correct
Inocrrect
Correct
BENCH MEAT
Warm Up: 400 m run, 2 x 5 of burpees (no drop), split jumps
Skill Focus: Bench Press
Warm up, build as needed
WOD
Bench Press 4-6 rm
3 x1 5 db bent over row (same weight all 3 sets)
90 s between efforts on the rows
TABATA (4 min at ea)
Row for cals or climb
Band pull aparts
Sledge slams
Sit ups
Post bench rm/total reps + cals
Excellent pre wod mobility. . .
Image
Ok everyone, I didn't really want to have to do this but I do believe a little friendly reminder is in order. This box is your home. We are a family. We live together. I am Mama Bear. Put your stuff away properply and neatly. This is not a pig sty. And there is no Hazel. Coaches: you are the enforcers.
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