Thursday, July 28, 2016

Venice will be closed from 8:30am – 5pm TODAY.  MDR will be open throughout the day.  Be sure to check Wodify for correct class times at both locations!

Screen shot 2016-07-27 at 8.03.53 AM
Competitor Level Spectating @ The Games Last Weekend


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings



Coach’s Choice Warm Up
Warm up Technique for Strength Work


Every 90 seconds for 15 minutes:

Three Power Snatches, 3 Depth Jumps off a 12” box into one bounding box jump

Notes: You may add weight as you progress this week.
L1: 12”
L2: 24/20”
Rx: 32/24”
Rx+ 40/32”


Masters/Teen Event 1

For time:
8 deadlifts
40 GHD sit-ups
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope climbs
80 double-unders
40 GHD sit-ups
8 deadlifts

Notes: 18 minute time cap.
L1: 75/55, triple single unders, abmats, rope lowers or twice the ring rows
L2: 135/95, abmat sit-ups, climb as high as possible
Rx: 335/205
Rx+: 365/255

Cool Down

Stretch Glutes
Mash Quads with Barbell
Stretch Shoulders
Arch Hold 3x30s

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