Workout of the Day
Split Jerk 2-2-2-2-2-2
Then 3 rounds NFT of:
- 10 ATYTs
- 15 lateral raises
WOD Notes: As you warm up today, practice performing the split jerks by alternating which foot goes forward. Once you are into your heavy lifts, you are more than welcome to keep one foot forward the whole way. Compare to 160404 and 140802. (Make sure to check the links to see some OG ICAers!)
Community Notes: Happy Birthday Bob Ka!
Goal Setting Note: Next Monday, Jan 25 will be goal setting day! We’ll take the last 10 minutes of class to fill out your index card for the year. If you can’t make it in on Monday, supplies will be available for the rest of week so you can fill one out the next time you’re in. Here are some tips to get you thinking about goal setting:
- Shoot for 3 to 7 goals.
- Make them measurable.
- Have a mix of short term and longer term goals.
- Common goals include: Girl/Hero benchmarks, weightlifting 1RMs, gymnastics skills, consecutive double unders, and running/rowing