W.O.D. Monday 6-11-2012

W.O.D. Monday 6-11-2012

Yeah Monday.  Hope to see some of our people back from their various expeditions.  We will start the week off strong.  How strong? That is up to you.

WOD – Oly Total

Snatch 1 Rep Max

Power Clean 1 Rep Max

Front Squat 1 Rep Max

You will have ample time to warm up.  Get in and roll out with the balls and rollers.  Use the bands to open shoulders and hips.  Then start warming the body.  Once you are warm.  Get under some weight.  You will have three attempts at finding your max at each exercise.  Just like a competition.

Beginners will perform a tabata workout consisting of flutter kicks, mountain climbers, air squats, and supermans.  This will be 5 rounds of each exercise.  Each round consists of 20 seconds of work and 10 seconds of rest.  You will try to get as many reps as possible in the 20 seconds.  Your score is the lowest round for each exercise.