2100 FUNDAMENTALS CLASS Day1

Movements we will go over tonight will be:
- Intro to Power Clean
- Strict Press
- Push Press
- Push Jerk


METCON

WOD: 7min AMRAP

10 Box Jump

1 Power Clean
5 Strict Press

Bring the bar to the ground – 1 Power Clean

5 Push Press

Bring the bar to the ground – 1 Power Clean

5 Push Jerk

  

2100 FUNDAMENTALS CLASS Day 4
 

Movements we will go over tonight will be:

- pull ups (as well as all scaling possibilities)

- HSPUs aka Handstand Push ups (as well as all scaling possibilities)

- Wall Balls

- KBS aka Kettlebell Swings

 

METCON
 

3 RFT (Round For Time):

3 HSPUs

6 pull ups

9 KBS

12 WBs

Mobility and Stretching

THEN

"FIGHT GONE BAD"

Three rounds of:

Wall-ball – 20/16

Sumo deadlift high-pull – 75/45

Box Jump - 20
Push-press - 75/55
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. After each round you have a one minute rest. On cue "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.

Fight Gone Bad - http://www.youtube.com/watch?v=DC19O4cgvp4

Explanation as to what this workout does to your body  http://www.youtube.com/watch?v=DC19O4cgvp4 

2100 FUNDAMENTALS CLASS Day 3

 

Movements we will go over tonight will be:

- intro to rowing

- Deadlift

- Sumo Deadlift High Pull

- Medicine Ball Clean

 

METCON

 

7min AMRAP:

7 Deadlifts

7 Sumo Deadlift High Pulls

7 Med Ball Cleans

 

 

To all those who participated in Sunday's "NATCHGHANISTAN" event; GREAT JOB and thank you for all your effort!  We hope that everyone who competed and those who cheered on their friends and co-workers enjoyed themselves and are thirsty for more.  Competition was fierce across the board but the top 3 spots went to:
1st Place - Twinkle Snatch  with 14:00
2nd Place - Black Knights  with 14:04
3rd Place - Big Trouble in Little China  with 14:14

Again, thank you to everyone and very importantly, thank you to the coaches, staff and those who helped organize and facilitate a very successful day.