8/28/12 'Hanging Burpees'

-Written by KC

Identify something in your life you thought was bad, and now is good.

Putting a Spin on Strength

Why get stuck doing things the way you've always done them? We consistently have done our strength work first almost every day, but today we changed things up around here. I encouraged all out efforts on the conditioning wod, and then AFTER that, we did our strength sets of Back Squats and Front Squats. Keeping it varied and constantly changing allows the body to respond in new ways. Continuing the path to maximum results.

Post WOD Yoga Session

Athletes stretch at the wall after the wod. We offer mini-yoga sessions after the Monday & Wednesday 8:15am classes, and after the Saturday 6am class. If you are looking for more yoga check out our friends at Om Yoga Studio here in Waimea. A full 75 min. yoga session can do wonders for recovery and mobility. As well a relax the mind, which leads ultimately to better training in all areas of your life.

Workout of the Day

Warm Up:

In 10-12 min. perform the following:

Row 500m.

Practice 3 Rope Ascents

With remaining time practice Handstand Holds, static. Focus on Hollow Core position, legs together, toes pointed. Make them PRETTY!

Conditioning WOD:

3 Rounds

15 Hang Power Cleans (135/95)

15 Burpee

Strength:

3X5 Back Squat at 75% of 3RM- Rest 1-2 min

3X5 Front Squat at & 70% of 3RM- Rest 90 sec.

*HOLD 3 sec. at the bottom of 1st & 5th reps.