Tuesday 01.10.12

Elements I classes at 6:30 AM and 6:30 PM today! During this session, we go over squat mechanics, including the air squat, front squat, and overhead squat. We also cover the shoulder press, push press, and push jerk. Learn 'em, love 'em, and use 'em!

Before we're all badass with Fight Gone Bad, we're maxing out on deadlift. If you feel pulling or pain in your lower to mid back, then you're doing it wrong. Seriously. Stop, regroup, and focus on using the hamstrings and glutes to lower the bar to the floor.

WOD:
1 RM deadlift, then 3-3-3-3-3 deadlift @80% deadlift
Then, Fight Gone Bad:
3 rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.