Workout of the Day (WOD)

Tuesday 2/21/17

BABIES BABIES BABIES!!!!!

Congratulations to Coach Erin and Me on our new addition, Ethan.  Ethan was born a healthy 7 pounds 12 ounces and he's already done 100 pull-ups, 200 push-ups and 300 air squats before he left the hospital.  

 Erin for a short while thought the name Lego Batman was an excellent idea........he will always be Lego Batman to me.

Erin for a short while thought the name Lego Batman was an excellent idea........he will always be Lego Batman to me.

 Everyone at the hospital with Lego Batman.............I mean Ethan Francis....Ethan Francis

Everyone at the hospital with Lego Batman.............I mean Ethan Francis....Ethan Francis

Strength/Skill:
Power Clean
15-20 Minutes work up to a heavy triple

Today’s Strength/Skill will focus on the power clean.  After some power clean technique we are going to work on performing a heavy triple.  A heavy triple means that you will perform 3 consecutive reps.  These reps are not touch and go reps.   That means, once you complete a  rep you will bring the bar back to the start and perform the next rep within the next few seconds.  This will give you an opportunity to read adjust your hook grip AND reset your back position.  Once you perform 3 reps in this fashion, add weight.  Don't lose the quality in your technique.

WOD:
1,000m Row
30 Hang Power Clean (Mx 95/65, Rx 115/75, Rx+ 135/95)
30 Pull-Ups (Rx+ C2B)

Today's Workout



Tomorrow's Workout