Hey gang,
Awesome turnout in today’s classes with everyone looking excited for the new Zone location! The floor space was a bit packed for the double unders but most of you were able to focus on the task at hand and knock out some solid sets. Over the next few weeks, there will be continual work being done at the Zone, so your patience and understanding are greatly appreciated. As you know already, there is a dedicated crew working on all aspects of the building and rest assured that the finished product will be worth the temporary issues.
With that in mind, here are a few reminders for this week:
- Bring along your own water as the ability to fill water bottles is limited right now
- Remember to only park either on the street (2 hours along Pembroke and also Douglas either side of Pembroke) or in the three spots on the right hand side as you drive into the lot
- Use the washroom before you head in to work out!
- No more than 4 people on the pullup bars at a time as we are in the process of more securely anchoring them
- Try to minimize bringing in bags and lots of “stuff” with you as space is at a premium
- Please sign in at the front computer, if your class isn’t showing ask your coach!
- Enjoy the wods as you usually do!
Great seeing everybody out tonight, one thing you can always count on is the strength of our family!
Turts
Today’s Workout
Buy-in: Hang Squat Snatch Technique
- Work on moving swiftly from the high “pockets” position through full extension
- Drop under the bar AFTER full extension of the hips
- Fix the bar in the exact position you want it (i.e. balanced front to back, stable through the feet and legs)
- Work up to WOD weight over 10-12 min
WOD: Scrapyard
This is a partner workout, name theme is “DOGS”! This will be a toughie over 6 rounds, so be sure to scale within your limitations – goal is to be able to do each set of snatches and pullups unbroken.
Each partner will complete 6 rounds for time of:
- 8 hang squat snatch (75/115)
- 8 strict pullups/chinups
- First person does the snatches and pullups, then second person does the pullups and snatches
Zone 4 – scale snatches to 65/95
Zone 3 – scale snatches to 55/75
Zone 2 – scale snatches to 35/65, assisted pullups, adjust # rounds as needed
Zone 1 – scale wod as needed
Cash-Out: Shoulder stretches and lacrosse ball upper back against wall (DIG IN THERE!)
