Wednesday 160302

Darryl L

Letrono CrossFit Custom OPEN Leaderboard - http://games.crossfit.com/lboards/displayLeaderBoard?id=1064116&numberperpage=10&page=1

Week 2 – Hats and Headbands!!!As clarification, you must wear your hat/headband on FRIDAY to receive points for your team. You will earn 1 point if you wear your hat/headband to WOD any class time on Friday and 1 point if you attend the Throwdown Friday evening.

Thursday is the announcement of the 16.2! Join us at 6pm sharp to watch the live streaming from a Garage Gym and watch Björgvin Guðmundsson and Dan Bailey go head to head.  

Dynamic Warm-Up – Mobility
Prepare for..

Strength:
A.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat

*Sets 1-2 – 2 reps @ 60-70%
*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 80-90%
*Sets 7-8 – 1 rep @ 90+%


WOD:
B.
Four sets for times of:
30 Wall Ball Shots (30/20 lbs)
7 Muscle-Ups

Rest 2 minutes

C.  10 min
For time:
Row 1000 Meters
20 Shoulder to Overhead (175/115 lbs)
100-Foot Handstand Walk

*Scale weight of movement as needed for progression and smooth speed through B.  Ask your coach for help.
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COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
D.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Supine Ring Rows x 10 reps @ 2111
Rest as needed

 

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