Head on out to the 2014 Central Coast Clash this weekend to cheer on your coaches and teammates as they compete!
We have 5 athletes taking part this weekend! Head out and show your support, WALL OF BLUE!
Please note all classes on Saturday August 23, 2014 are open!
YOUR ATHLETES!
EVENT TIME:
Friday: 8/22/14 7:40PM – 10:00 PM
Saturday: 8/23/14 9:00 AM – 5:00PM
PARKING: Central Coast Clash is taking place this year at WEST COAST STRENGTH & CONDITIONING. You may be park freely in the street or around the venue.
WARM UP:
400 M. Jog
10 High Knee’s
1o Toe Touches
10 Inch Worms
10 Lunges
10 Side Lunges (Each Side)
Then:
Mobilize
SKILL:
3 x 60 Front Plank w/ 1 arm hold
*10 Sec. Forward, 20 Sec. Left Arm, 10 Sec. Forward, 20 Sec. Right Arm.
LIFT:
Front Squat
2 @ 75%
2 @ 80%
2 @ 90%
2 x 1 @ 95%
WOD:
“LOADED GUN”
1 Mile Run For Time
Rest 2 Min.
Then:
5 Min. to Find 1RM Bench Press
POST WOD:
Roll & Stretch
