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Tuesday, May 06, 2014


Banded Super Rack Stretch
Monster Walks
Theraband Routine
Shoulder Bridges

Warm Up:

10 Wall Squats
10 Good Mornings
10 Bent Over Rows

5 – 3 Position Power Cleans
5 – 3 Position Squat Cleans


Master’s Qualifier Workout 1:

20 minutes to Find 1RM Clean

Notes: This was workout the first workout from the master’s qualifier. You may max out your clean either in a full squat or a power clean.

  We will spend a few minutes performing warm ups sets before setting the clock. 


3 rounds for time of:
Run 400m
50 Double-Unders
25 KBS (70/53)
10 Burpee Box Jumps (24/20)
-20 min cap

Notes: Perform 150 Single-Unders if you cannot perform Double-Unders.

Cool Down:

50 Abmat Situps

Time! It is a beautiful thing, yelling out that 4 letter word at the end of a grueling workout, signaling success! You have completed the most physically challenging part of your day and are starting to feel better. During that half a second period in time you are proud, satisfied and thrilled to not be in that amount of pain any more. For a number of reasons, brain function is at an all time low post wod and most of you rely on the coach during this moment to check the clock and write down the time.

With the new Wodify system you folks will need to start to remembering your times to enter into your profile. The coach will still be available to yell out your time during your brain dead moment but we cannot remember all of your times. From over a year experience of not having the luxury of having another write down my times for me, Ill tell you it gets easier to simply look over at the clock and take note of the time on my personal whiteboard. I believe it will help you better remember times on wods throughout the week and on benchmarks and heroes. So next time you yell TIME! take a peek at the clock and see what you remember.

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