Hey Folks!

PR CITY.  You guys have been putting in the hard work, hitting the hard positions and shoring up those weaknesses – and it’s showing with some small PRs (and some not so small PRs) – Kudos to you guys for working hard!

2 more weeks left of the Open, and then we’re planning a final, whole team WOD + food and beverages (after the WOD) on the Wednesday night after the Open finishes (the 29th of March).  We’ll have some special perks for the winning team too 😉  So mark it on the calendar, book a babysitter, book off work the next day, bring a sleeping bag (just kidding, there’s nowhere comfy to sleep at the gym) and come out to have a blast!  🙂

Video of the day isn’t a bad little warm up movement.  I’d start with the training bar, or at the very least a bar lighter than the one you usually use (i.e. women use training bar, men use womens bar or training bar).  Too heavy a weight and the best case scenario you’ll do it wrong, worst case scenario you’ll injure yourself.

[av_video src=’https://www.youtube.com/watch?v=koi9dAJLWcE’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-36hta8′]

Coaches Notes:

More skill/positioning/strengthening work.  1&1/4 front squats are goign to make you amazing at front squats, thrusters, wall balls, cleans, etc.  Your quads and patellar tendons will love them.  Even your glutes, abs, and low backs will be appreciative.  If you’re feeling beat up, go lighter and take your time on these, no dive-bombing (for anyone).  Annie is the WOD.  If you’re worried about your abs, abbreviate it to mini-Annie (50-30-10) instead.  It’ll still be an awesome WOD, and you’ll still get good practice in.

Strength:

Every 2nd Minute for 10 Minutes:
3x 1+1/4 Front Squats @55%

*Sink down to the bottom of your squat, come about 1/4-1/2 the way back up (to where you usually stick) then drop back down and fire all the way back up. Repeat 2 more times for 3 total reps each set.

Metcon – Annie:

50-40-30-20 and 10 rep rounds; for time

Double-unders
Sit-ups