Wednesday 160525

Have you ever felt like this after a WOD or a run??? This is what one would think a person would like like after running 50 miles….but instead….

IMG_3317

This is what Sylvia looks like after placing 3rd in the 50 mile Grand Canyon trail run she did last weekend. Sylvia was thrilled with a PR time and a 3rd place overall win. In case your wondering that is 10:30: 53 of running. Fueled by Progenex and legs built by Letrono CrossFit. You are amazing Sylvia!!

Dynamic Warm-Up – Mobility
Prepare for..

Strength: Strict Overhead Press 7,5,5,5,5

A.
WOD:
Every minute on the minute,  4 rounds.
- 30 Second Handstand hold.
- 15 Box Jumps 24/20, 20/14, 14/12
- 5 Clean and Push Jerk@60% 1rm.
- 15 Goblet Squats green/purple, purple/blue, blue/yellow

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

COOL DOWN/RECOVERY:

Accessory Work:
1a.) Laying Dumbbell Tricep Extensions- 4 x 12.
1b.) Dumbbell Lateral Raise- 4 x 12.

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

C. See programming on white board.

Leave a Reply