GETTING READY FOR 2018 OPENS…… WHAT BETTER WAY THAT TO DO ONE FORM LAST YEAR!
MARK WILL BE MOVING TO NORTH VANCOUVER, HE WILL BE TRULY MISSED. HE’S ALWAYS HAS GREAT WORDS OF ENCOURAGEMENT, MOTIVATES OTHERS AND IS JUST AN AMAZING FRIEND TO ALL.
WE ARE TRULY GRATEFUL AND BLESSED YOU KNOW YOU.
MARK, YOU KNOW THAT DOING THE TOUGH MUDDER AND SPARTAN THIS YEAR IS STILL HAPPENING….YOU WON’T BE ABLE TO DITCH US THAT EASY 🙂
CHOOSES DO 17.2 AND WOD BELOW OR DO
STRENGTH AND WOD
17.2 or the below workout or part of it!
Complete as many rounds and reps as possible in 12 minutes of: SCALED IN GREEN
2 rounds of:
50-ft. weighted walking lunge
16 Toes to bar hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle ups chin-over-bar pull-ups
8 power cleans
Etc., Alternate between toes to bar and muscle ups //alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
Men use 50lb, scaled 35-lb. dumbbells
Women use 35lb, scaled 20- lb. dumbbells
Every 1 minutes, for 10 minutes (10 sets):
1 Clean (jump) reset + Clean Beginners go from the hang position.
Build over the course of the 10 sets to something heavy. A Clean is the first pull of the clean, from the ground and for beginners from the hang position, 1 inch above knee. Keep your torso angle consistent through all phases and after your pull reset and perform a full clean.
B.
For time:
10 Power Cleans (185/125 lbs)MW
20 Pull-Ups /RINGS BANDS/ bands you step on …get chin over bar/// keep body tight
30 Slam ball over shoulder … toss over left and right shoulder
400 Meter Run
30 Slam ball over shoulder … toss over left and right shoulder
20 Pull-Ups/RINGS BANDS/ bands you step on ….get chin over bar ..keep body tight
10 Power Cleans