01/06/14 – Monday

Written by Joey Tudela. Posted in Fitness

ATTENTION INTERESTED MEMBERS

Looking to get in shape? If your answer is yes, then 2014 is your LUCKY YEAR! GetFitCNMI’s On-Ramp courses will begin on January 6 @ 7PM! These classes will teach you the basics on how to exercise safely, efficiently, and most important, effectively! CALL OR TEXT 670-989-4637 NOW to reserve your FREE CLASS so we can GET FIT CNMI!!!

MEMBERS

REGISTRATION FOR THE OPEN BEGINS ON THE 15TH OF THIS MONTH IF YOU ARE INTERESTED. EVEN IF YOU DON’T WANT TO SIGN UP FOR IT YOU CAN STILL DO THE WODS.

WOD

A.
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep

*Focus on fast elbows and a quarter/half squat. Anything above parallel is still counted as a power clean.

B.
Working in intervals of 60 seconds of work followed by 60 seconds of rest, complete 5 rounds of:
155/105 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

*If you need to take a round off or can’t complete the amount of reps per movement scale down. Focus on speed and transition.

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