Friday, March 14

Always do what you are afraid to do.

Ralph Waldo Emerson

Announcements:

• New class! Starting this weekend, we’ll pilot a Sunday 9:30am class. Excited to add this class back to our schedule. This Sunday, we’re excited to welcome Coach Heather Hughes to lead this session.

Warm-up

2 sets, not for time of:

2 minutes of rowing, biking or jogging

30 seconds of banded marching

10 hip & back extensions

1 x Snatch warm-up with empty bar (45/35) 

Strength/Skill

(After WOD)

Tabata Russian Kettlebell Swing, pick load

The Tabata interval is 40 secs of work followed by 20 secs of rest for 5 intervals.

Choose a heavy load you can safely move.

Movement Demos

• Russian Kettlebell Swings

For quality:

Side Plank, L 3 mins/R 3 mins

Athlete Instructions

Accumulate 1-3 minutes per side.

Movement Demos

• Side Plank

WOD

Part 1)

1 Hang Power Snatch, pick load

Every 1 min for 10 mins.

Movement Demos

• Hang Power Snatch

Part 2)

1 Hang Squat Snatch, pick load

Every 1 min for 10 mins.

Movement Demos

• Hang Squat Snatch

Part 3)

10 Overhead Squats, pick load
Every 4 mins for 12 mins.

Movement Demos

• Overhead Squat

Cool Down

Kneeling Lay Back

Hold 1-2 minutes.

Trap stretch with lacrosse ball

1-2 minutes per side

• Kneeling Lay Back

• Trap stretch with lacrosse ball