Tuesday, February 27, 2018

Monday, February 26, 2018
February 26, 2018
Wednesday, February 28, 2018
February 27, 2018

Tuesday, February 27, 2018


New! Davy and Christina will be hosting a St. Patrick’s Day Party at their home on the 17th at 7:00 PM ~ more info to come…

We made it! We have exactly 50 Members signed up for the Open!
The 18.2 WOD will be on Friday!  Did you know you can still sign up?
Signed up or not, do your best and have fun being part of 
this Worldwide Event!

Thursday night we will be meeting at the box a little before 8:00 PM to watch the reveal of 18.2.  Come out and join the fun if you are able!

→Have you downloaded the App? It’s a pretty awesome way to post your scores, track your progress, and keep up with your fellow gymmates!  ***********************************************************

Rowing – The Pick Drill
10 Arms only
10 Arms and Body
10 Arms, Body, 1/2 Slide
10 Arms, Body, Full Slide

PVC Pipe Complex/2 sets of 5:
Hang Pulls
Pass Throughs
Overhead squats

“Y” stretch around the clock
Dynamic prone scorpion
Dynamic supine scorpion
Foam Roll

The Handstand Push-up (with Games Standards – place a line 3 inches below the wrist)
Practice getting a strong kip!

Scale to Hand Release Push-ups
Barbell Warm-up…

EMOM for 10 minutes…
2-5 Handstand Push-ups
6 Deadlifts

4 Hang Power Cleans
2 Shoulder to Overhead
Short Rest:
Continue with a 75% effort, 2,000 Meter Row
(If sharing a rower do 4 sets of 1,000 meters with your partner)

Recommended max weights: 65/95#
Scale up or down as needed
Focus: technique for the Open

400 meter recovery walk with pinch grip carry
3-way shoulder on the rig
Foam Roll

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