The WODS will be customized each day by levels. Each day, the appropriate levels will be assigned. These levels have been created to continue to challenge you all working on both strengths and weaknesses. Masters- we will also be including a level for you! Be sure to read the section below on levels.
Cool Down and Mobility:
The coaches are going to structure each class to included a cool down and mobility (let’s face it, most everyone could use more of this and don’t get it in on our own.) It is important that you stay and mobilize with the group. This will help keep everyone healthy and recovering appropriately.
A NEW section to the programming will be post-WOD Cardio. This is being added for 2 reasons:
1) To improve our metcon ability and
2)Get BW down.
AFTER you have cooled down and mobilized, we encourage you to get in the Cardio piece. The goal for each day will be 30 minutes total of cardio. This will include the workout piece, for example: if the WOD is a 15 min AMRAP, the cardio for the day will be 15 minutes. (30 minutes total-15 min AMRAP=15 minutes owed).
LEVELS: Our Levels are designed to provide a general fitness assessment, to helpset appropriate and challenging goals, and to help you focus on weak areas. The result will be mastering movements you couldn’t do before.
WORKOUT OF THE DAY:
A) Power Clean 5x3rm
B) 5 x Max L-sit or Chair Sit (30-45sec goal)
WOD: [ Randy ]
75 Power Snatches for time
10 min Cap
75 Hollow Rocks
Post scores in comments below.