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Blog Thursday, 7.2.2015

Blog

Thursday, 7.2.2015

  • by rbwrv
  • July 2, 2015

Thursday 7.2.2015

Class Times: 5:30am, 6:30am (Weightlifting), 7:30am, 4:00pm, 5:30pm, 6:30pm Ladies-Please remember there will be NO 9:00am class June 30th- July 9th. 9:00am Ladies only classes will resume Friday, July 10th.

NO CLASS FRIDAY AFTERNOON (4:00/5:30/6:30)  or SATURDAY FOR JULY 4TH HOLIDAY

Warm-Up:

400m Run/500m Row

Mobility- focused on your body’s needs.

Skill:

10 mins Athlete’s Choice

Active Recovery:

Weightlifting Active Recovery :

Tall Snatch 5×5

Tall Clean 5×5

Dynamic ROM (i.e. mobility specific to the Olympic lifts) x 12 min

(Notes: The tall snatch/clean is executed from the hi-hang with only knee action, no hip, and the trunk remains completely vertical. Because of this, the load on the bar must be light, and as such, focus from the lifter should be on executing PERFECT repetitions.)

-OR-

Mono-structural Active Recovery:

3 x 1000m Row

4-5 minutes of Dynamic ROM between each run/row

-OR-

Make up a WOD that you missed this week!