Hey Folks!
Hope you guys had an epic weekend! The Mayweather-McGregor fight went as expected. You can’t be too upset when a boxer (let alone a VERY good one), beats someone else at boxing. But it was still entertaining!
WODs in the gym were super fun this weekend – If you missed out, don’t worry, there will be more awesome, fun WODs coming your way all week/month/year/decade.
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Coaches Notes:
Strength work is going to drain the legs and arms a bit before doing some heavy thrusters. This’ll pay off down the road. If you find you’re tilting forward (hips coming up before the chest) on your thrusters, lighten the load a bit. We want to practice quality reps – otherwise, you’re just strengthening poor positions. on the WOD, it should be a fairly quick one – attack it with some gusto. Pace the row a bit so that you can immediately grab the wall ball and start. Aim to go unbroken on everything :)
Strength/Stamina:
Every 1.5 minutes:
3 Front Squats
3 Push Press
3 Thrusters
Use 50-60% of your front squat 1RM
Conditioning – “Jack Key”:
3 rounds for time of:
300m Row
20 Wall Balls (20/14)
10 Pull-ups
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