Tuesday, July 5, 2016

The second half of our new cycle begins! We will be changing up the order fo the Strength/Sprint work and adding in some new equipment like axle bars.

We are holding our quarterly VBC members only meet on July 8th. Costumes required, prizes for the best! Sign up for the meet at the front desk

Screen Shot 2016-07-04 at 10.29.03 PM
Independence Day WOD crews at Venice & MDR. Happy 240th Birthday America!!


Foam Roll Lats
2×10 Single Leg Romanian Dead lifts each leg
2×15 Good Mornings with Barbell


200m Run

PVC mobility
10 passthroughs
10 Toe Touches
10 PVC Deadlifts
10 Hanging Lat activations


7 sets of 40-20-40 sprints 3 sets @85%

Notes: Rest is the JOG back to the starting line. This is the fourth week of sprinting. Sprinting is one of the most injurious activities we participate in, but it is optimal for our overall fitness.  Like the GHD we will be easing into our Tuesday sprints. Please stick to the percentage, run at a speed you would most likely run a 100 meter run. Do not go all out on the first few sets.


7 Rounds for time:
8 toes to bar
10 wallballs
12 Alt DB snatches

Notes: 17 min cut-off
L1: V-Ups, 10/8, 20/15
L2: Knee raises, 14/10, 25/20
Rx: 20/14, 55/45
Rx+: 30/20, 70/55

Cool Down
Stretch Quads
Foam Roll Glutes
Stretch Lats with band

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