Barbell Cycling…3/18/15

***RELAY FOR LIFE***
We have a created a Relay for Life team for 2015. The event will be held right across the street at Newsome on Saturday April 18th. We need YOU! Please let us know if you are willing to be part of our team to participate at Relay. The day of, we will have rowing and burpee challenges to garner donations for the American Cancer Society. We also plan to ROW a MARATHON (yes you read that right) as a team during the 24 hours of Relay. This will be design for you to have people “sponsor” you for donations on the amount of meters you row. In addition, we will have in house opportunities to donate through WODs and challenges. Please please plan to participate!
https://main.acsevents.org/site/TR?fr_id=63578&pg=team&team_id=1802510
****************************
A. Weightlifting:
20min Practice to 5RM Hang Power Clean (cycled)
Today you will learn the finer points of barbell cycling through a hang power clean. We will teach you how to reestablish your hook-grip, come down into proper and safe positions each rep, thereby maximizing your efficiency.
This is not about moving a lot of weight, but about how well you can move that weight.
If you’ve never been to our Barbell Club class, this is a small taste of how it operates.
 
B. MWOD:
Ankle Mobility – 45s ea side
 
C. WOD:
7min AMRAP –
30 Calorie Row
30 Hang Power Cleans (135/95)
AMRAP Pistols w/ Remaining Time
 
*Scaled will do air squats
 
D. Post-WOD Recovery:
Partner Quad Smash – 2min ea side