Partner WOD – TBD
We just got word that the Arsenal has started providing paleo meals at the Sparkman Center and MDA building Cafeteria’s!! MDA started last week and Sparkman starts next week. If you work on base and have been having a hard time finding healthy lunch options that are delicious, affordable AND aren’t pumped full of junk, you’re in luck. The meals are $7.00 each and include a water or an unsweet tea. The person in charge of planning the meals happens to be one of our athletes and he’s put a lot of time and effort into creating the menu. If any of you are interested, click here to see what the menu looks like for next week!
Practice Split Jerk technique from the front rack position. Focus on proper setup, reaching full extension, and dropping under the bar. This practice should be used to focus on quality reps so choose a weight that is manageable for several reps.
15-12-9 reps of Clean and Jerk
*Use the same weight for each set. No dumping allowed. Rest as needed between sets. Power Clean is allowed.
This two amazing people are about to get married. One of them happens to be single handedly supporting the ice cream industry through the slow winter season. In honor of their love for eachother, and Greg’s love for ice cream, we’ll be having an ice cream partner WOD next Saturday, March 15th during the regular 10am class. It will be a “chocolate chipper”. Come on out and wish these two well with some Blue Bell! (We will also supply coconut milk ice cream for the lactose intolerant).
I just thought I would let you know, I have felt pretty guilty about slacking on photographing you guys lately. Its not cool. To make up for it, I back-filled our website posts all the way back to 11 February. Our website looks like it should again, I feel better about it. Take some time and look through the old posts to see some cool new pics!
*Practice shifting your weight from one arm to the other while in the pushup position. If that is easy, then try it inverted against the wall. The goal is to be able to support your weight for a period of time with only one arm. The key is maintain control. If you lack control of shifting your weight in the pushup position, then you will be unable to keep control inverted. Remember that the hollow position is also important in maintaining control during the handstand walk.
15 min AMRAP of “Bradshaw”:
6 Deadlift @ 225/155lbs
Partner WOD: Form Teams of 2 and complete the following work in any order/combination you choose: Run 4000m, Power Clean 100 Reps @ 135/95lbs, Run 1,000m w/empty Barbell, 120 KBS @ 2/1.5pood, 200yd Prowler Push @ 185/135lbs, 140 Back Squat @ 135/95lbs *Each team is allowed only 1 bar and only 1 partner may work at a time