Thursday, January 9, 2020

Wednesday, January 8, 2020
January 7, 2020
Friday, January 10, 2019
January 9, 2020

Thursday, January 9, 2020

Announcements!

The final tally for the “150 WODs in a Year” challenge is up!
Congrats to those who made it! Congrats to those newer folks who are on track to achieve that goal in 2020! Attending 3-4 times a week is a great goal to set for the New Year! 

Have you made your “SMART” goals for the New Year!
All members are encouraged to choose a line on the big white board at the West end of the gym and choose a goal(s) you would like to reach in the New Year!
Your goals should be:
Specific
Measurable
Attainable
Relevant
Time-based

Need some ideas for setting goals? Ask your trainer for help!
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WOD 1:

Build to Heavy Set of 2

* Athletes will have 12 minutes to build to a moderately heavy and good looking set of 2
* Since we are building to a heavy 5 push jerk within the metcon today, the goal here is positioning over pure weight lifted
* The pauses take places for 2 seconds in the dip and in the receiving position of the push jerk

WOD 2:
“iMAX”

On the 3:00 x 5 Rounds:
15 Slamballs (30/20)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk
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Movement Videos:
Slamball
Box Jump Over
Push Jerk
Push Jerk – pause in Dip and Catch

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