Hey Folks!
Unbelievable work this weekend Everyone! We’re so proud of the community we’ve built up together, and how well the day runs, not just because of the planning, but way more so due to how awesome all our volunteers, coaches, judges, and competitors are. There is no way we could have run an event like we did without you all, so thank you, from the bottom of our hearts.
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Coaches Notes:
Positional strength work. This is the time to work on your mobility, your stability, and strength. While they aren’t the most fun (tempo front squats), they do make you better at everything. On the WOD – The handstand push-ups should be challenging, but they shouldn’t slow the WOD down too much. SO don’t hesitate to scale them so that you can continue moving.
Strength:
Front Squats
6 sets of 4 @ Tempo 3-3-1-1 (3 down, 3 pause, 1 up, 1 pause)
*Use something decently heavy, that you can maintain perfect form with
Conditioning – “All you can eat Sushi”
12 minutes AMRAP:
Row 15/12 calories
15 Handstand push ups (Sub normal push ups, or Push press with same barbell)
12 Power snatch (115/75)
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