Pre WOD: 20 mins to find a single heavy Power Snatch
WOD: Immediately after the WOD:
3 min AMRAP of: Power Snatch (70% of your Pre WOD)
Rest 2 minutes and then
5 min AMRAP of:
6 Over the Bar Burpees
9 Toes to Bar
12 Wall Balls (20/14)
Try and beat your score from last week
Dad voice mode activated…
Please read the blogs in their entirety this week. There is a lot of dad voice coming your way, but I promise that it’s going to be good. Today will be the “experienced” dad voice.
All of the coaches in our staff have various certifications and thousands of coaching hours. Together we have a few decades of experience and have seen just about everything and fixed just about every problem that has come our way. Together, we are a practiced dream team that excels in what we do. However, that is not on display today. In terms of experience, I want to talk about our history with injuries. Also, and more importantly, the fact that we have recovered from those injuries by taking the appropriate measures. So without further ado:
Skip to * if you don’t have the time.
Coach Gino has broken 8 bones and gone through several serious ankle sprains and also some overused shoulder injuries from swimming. Back injury while back squatting incorrectly (AND I KEPT GOING!!!….dumb-dumb). I have also loosened the tendons and ligaments on both elbows after a weight lifting accident. All of this was remedied by A LOT of stability work and A LOT of massage therapy.
Versus WOD: First person to get to 7 points wins
1 point = 200M Row
You must first do:
30 Wall Balls 20/14)
30 Power Cleans (95/65)
30 Shoulder to Overhead (95/65)
30 Pull Ups
…in order to attempt the row
Blogs coming up this week. Please read them entirely. Just in case it feels like a lot, remember that I am doing it out of love!
See you tomorrow!
Team WOD: For time:
One partner rows while another partner does
4 Hang Power Clean (145/90)
6 Front Squats (145/90)
8 Shoulder to Overhead
If the barbell is ever dropped, partners switch.
You can only rest in the Front Rack position.
The partner who was rowing will pick up right where the other person left off and start over.
Post WOD: 90 second AMRAP of:
Please note that the Endurance classes will be outdoors today at the Harvard Stadium. Bring all of the stuff you may need as it’s looking to be a party cloudy day in the 70s. Also, today we will be doing a 90 second AMRAP of Push Ups following the workout along with everyone participating in the
te now, click here to do so!