WOD 4/03/17

1) Monday starts our Strength Cycle. The first 4 weeks of this strength cycle we will be focusing on proper movement pattern, not load. As we create better movement we will increase load. We will also be starting with tempo lifts, this is why proper movement is key. If you're movement isn't good your strength gains will suffer. So if you know you need a little extra time to work on mobility, please try and get in a few minutes earlier and work on those tight hips, poor front rack, tight ankles, tight shoulders, etc.

2) Monday/Wednesday/Friday are going to be the core strength days. If you know you will not be able to make one of these days, you will be able to replace the accessory work on Tuesday or Thursday with your core lift. The core lifts we are starting with are the Back Squat, Strict Shoulder Press, and Deadlift. MAKE SURE YOU TRACK YOUR PROGRESS!

3) We are going to see how this cycle goes for the month of April and make any necessary changes moving forward. LET'S HAVE SOME FUN AND GET STRONG DOING IT!!!

PreClass Work:
Foam Roll - Quads (Middle, Inner, Outer), Calves, Lats
Stretch - Banded Ankle Distraction, Banded Hip Distraction/Couch  
WarmUp1

0:00-5:00
Whiteboard Discussion

5:00-13:00
A1) Squat Therapy
A2) Hollow Body Bar Hang w/10 Scap Pull
1min Rest

13:00-28:00
B1) Back Squat 5x5 @50% w/40x1 Tempo
:30 Rest
B2) Strict Pullups 5xMax Reps (Minimum of 5)
Scale: Banded Pulldown 5x10, then :10 chin over bar hang
:90 Rest

28:00-33:00
WOD Movement and skill demo (Kipping T2B)


33:00-50:00
C) 21-15-9
Wall Balls
T2B
*400m Run after each round

Active Recovery:
10min Bike or Jog @Z1

RX+ (30/20, T2B)
Rx (20/14, T2B)
Sc (14/10, Knee Tucks)