Wednesday 160413

The weather is changing and we are spending a little more time outside……for the early morning classes, be mindful that not everyone is as crazy as we are and up at the butt crack of dawn and apparently they don’t like to be woken up by our laughter or 3.2.1..GO. Be mindful and keep down the noise levels when you are out running in the streets. :-)

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
A.
42 Reps, Medicine ball cleans 30/20 20/14 14/10 10/8
21 Body-weight bench presses
30 Reps Medicine ball cleans,
15 Reps Body-weight bench presses
18 Reps Medicine ball cleans
9 Body-weight bench presses

B. Strength: Back Squat
4×5 @ As Heavy as Form Allows rest 4 min between sets

4 x 10 @ 40-50% of 1RM rest 40 seconds between sets.

*Scale weight of movement as needed for smooth speed of progression through A.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:

C. See programming on the white board.
Take 7 minutes to work a gymnastic weakness daily in the am or pm.

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