Goblet Of Fire

Reminder:  All athletes are expected to complete the Workout of the Day in class. 
No one should be doing their own WOD unless it has been cleared with the Coach first.
If you need to make modifications to the workout speak to the Coach.  Class participants have first priority on all equipment, racks, platforms, and room.

Barbells For Boobs Workout coming October 15th! 

Need some inspiration to participate?  Read this

WOD for Monday100311 – Click Here For Today’s Schedule
Front Squat
1-1-1-1-1-1-1
–Rest–
AMRAP in 10 minutes:
10 KB Goblet Squats (52/35)
20 KB Swings

Post Front Squat Loads and Workout Rounds Completed to Comments
For the strength segment, perform single rep Front Squats working as heavy as possible. 

For the conditioning workout, use the same size KB for both movements.  Hold the KB by either the bell or “horns” for the Goblet Squat.  Swings RX’d are American, but you should do Basic Swings if you need practice.   

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
Mobility — focusing on hamstrings
Drill — 1-legged hopping
3 to 5 x 800m; increase intensity every 30 seconds to top end speed; 4 to 5 minute active rest between reps
Stretch

Jump Rope Running Drills
[youtube]http://www.youtube.com/watch?v=M_0HpLHHBvQ[/youtube]