WOD - Sunday, 1.18.15

Don't forget Active Recovery Class Sunday 9am!

It was a great Saturday at Active Life Athletics. Two busy classes and a great group of new athletes in our elements program.

"What's your favorite constellation? I like the big dipper."

                            Elements

Fitness

Kait's Seminar was a success today! Kait, Rob, and Keith dropped great knowledge on how to get the most out of your workouts! Our next in house seminar will be in February, we will release the date once we have it down. Who is ready to work on their gymnastics with Kait and Anita?!

Some of what we covered today.

ACTIVE RECOVERY

 

Warm Up

 

Review PROPER technique and reasons why for:

Foam Rolling

Lacrosse Ball Rolling

 

Establish Minimum distance Pass Through - Then perform 1 set 20 reps 4 inches wider

10 Inch Worm to Push-Up


 

WOD

 

5 Rounds FOR QUALITY

250m Row at 2:20 pace for people with max 500m over 2 min

250m Row at 2:00 pace for people with max 500m under 2 min

 

10 Shoulder Press In Front, Shoulder Press Behind Neck (empty bar), Front/Back = 1 Rep

10 Lateral Box Step Up and Over (24/20) Left/Right = 1 Rep




 

COMMUNITY FITNESS

 

Warm-Up

 

3 Rounds - For Quality

10 Burpees

20 Doubles

5 Strict KB Shoulder Press Each Arm (25/18)


 

WOD

 

In Pairs

20 Min AMRAP

20 Burpees Over Your Partner (partner holds a plank, scale down to partner laying flat)

50 Doubles

20 Strict KB Shoulder Press partner holds handstand