Wednesday, October 2 2019

Focusing on technique!

Focusing on technique!

OCTOBER 5th Kickoff! - The Athlete’s System is BACK!
Want to dial in your nutrition for the holidays? This is the program for you!
Spots will fill up quick, so sign up today!

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Intramural Open! Starting October 11th!

Our Intramural Open is back and begins on October 11 with a Friday Night Lights bang! Much like our Throwdown, ALL levels of experience and fitness are welcome to join in on the fun!

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Overtime (pre-workout)
Handstand / Handstand walk skill work

Regardless of where we are in our journey in this movement, we will take some time building skills to help us better stabilize our body with our shoulders in some capacity. There will be plenty of modifications available during class to help us get our skills better!

WOD
"19.3"

For Time:
• 200-ft. dumbbell overhead walking lunge 
• 50 dumbbell box step-ups
• 50 strict handstand push-ups 
• 200-ft handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes 

Coaches’ Note: Last week of retests before The 2020 Open kicks off!! If you performed this workout last year, stay with the version you completed and your goal is 5-10 reps more than you completed last year. That's it. Keep it manageable and reasonable. Progress is progress!! However, if that isn't in the cards we can modify as well. Although the Games site allows the dumbbell to be anywhere above your head for their standards, bent elbows and poor shoulder position will not be acceptable today in class. Finding a more stable and efficient position will allow us to mitigate the risk for injury and better-foster long term results. Today is not about going RX. Please bear with us on this as our goal is to keep you safe, having fun, and improving - that cannot happen if you are injured. In terms of time, we should be finished with the walking lunge in no more than 3 minutes. Our DB box step ups should take no more than 4. Our goal is to have everyone on their handstand push up option for 2-3 minutes.

Rachel Binette