150216

***Regular schedule today.
**The Intramural is upon us! This Year’s Team Captains: Kate Rebello, Becky Mathis, & Riza Gerodias will draft all of the gym members tonight, Monday february 16th, at 5:15PM. Each team captain will name and scheme their way to victory this open season. The intramural will last for 5 weeks:

Feb. 26-March 30, 2015
15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

Points are accumulated when team members: sign up for the open online (2 points), take the judges course online (2 points), complete an open workout (1 Point each week), perform an open workout as one of the top 3 male or female athletes in the gym (2 points/athlete). Each week 5 bonus points will be given to the team who shows the best spirit!

Each Friday, beginning February 27th we will host a “Friday Night Lights” where regularly scheduled classes are suspended in leu of BBQ-ing, hanging out, and performing the open workouts.

Skill:
Cycle Box Jumps: Building over time. Starts with good jump mechanics.
Pistol Progression

Mobility:
Squat Routine 2.0
KB Ankle Mob

Workout of the day for Monday, February 16th, 2015:
A.
12 min, build to a heavy 3-rep, 3 second pause front squat.

B.
21-15-9 (8 min cap)
Pistol, Alt legs (Sub goblet Squat 53/35)
Russian KB Swing 79/53-lb
Burpee box Jump Over 24/20

Rest (approx.) 3 min, Then:

3 Rounds: (6 min cap)
10 Pistol, Alt legs
Russian KB Swing 79/53-lb
10 Burpee box Jump Over

Post-Wod:

3 Rounds:
30 Sec. Super Couch
30 Sec. Bent Leg Hamstring
10 Goblet Squats
10 Good Mornings

Mobility:
KB Calf Smash

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