Open Gym Every Sunday from 12-2p. Take advantage of this time to come in and work on mobility, goats, strength, or to make up a WOD you missed earlier in the week. Coach Scott will be there to ensure your meeting all standards with your movements and to give penalty burpees if you leave your equipment out! 🙂
Happy late birthday to the only athlete celebrating this week….Ben R!
No Play-care today for the evening classes.
Strength: 5 x 3 Power Clean. Find your 3 RM
WOD: Complete 5 rounds for time of:
Barbell Walking Lunge Front or Rear rack @ 40% of 1 RM Squat – 12 reps (6 each side)
12 Ring Dips or Bar
Post loads used and time to comments.
**Team Cool down Coaches choice Static or PNF Stretching 5-10mim
Competitors or athletes wanting to improve your Fitness level
Do Strength and WOD then:
Rest recover 7-10 min then:
*Row for 4 minutes at 65-75% – 10 Minutes of Mobility
CFE STRENGTH & CONDITIONING WOD:
ME: Power Clean
21 – Power Cleans (95/65)
12 – Handstand Push Ups
SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
3-5 hours later or before
Row (FRI): Repeat 750m, recover 3:1 until form/pace deteriorates