Hey Folks!
Hope you all had a great weekend – it’s like Mother Nature flipped the “spring” switch, which is hopefully a “You’re it! Quitsies, no anti-quitsies, no startsies!” situation.
That also means more running outside soon :) Yessssss.
We’ve been checking out some new movements lately, to keep things fun, as well as to help attack things from a different angle. Sorry if you’ve been sore in weird places (not THAT sorry though).
[av_video src=’https://www.youtube.com/watch?v=Aflyz9IFoZE’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2kydhb’]
Coaches Notes:
Speed – so you know when you’re really in a rush to do your air squats, and you don’t quite extend at the top? That’s what todays Squats will look/feel like. The WOD is a nice little burn. Should be a great way to start the week.
Explosiveness:
5 x 5 speed squats @ 20-35%
Controlled, quick pull down and up with the squat. Feet stay planted on the ground – you’ll likely miss lockout until the final rep.
https://www.youtube.com/watch?v=6xw8PCmdzWI&feature=youtu.be&t=1m48s
Conditioning – “Milk-Loading”
Amrap 10 minutes
10 pull ups
50 double unders
10 push ups
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