July 11 2016
In an effort to consistently ensure we are offering the best quality in coaching and care, we’re asking for your help! Here is a link to download and print a performance review for the next time you attend a WOD. We invite you to give honest feedback and encourage you to review multiple coaches. Coach David will also be handing these out in person and to a number of you. We hope to collect as much input as we can throughout this month!
A) Power Clean & Jerk:
3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 60%, 2 @ 65%, 2 @ 70%
4×3 at 95% 1RM
*Use 1RM of best Clean*
C)Weighted Box Step-up
*4 Reps per leg. Front Rack will be preferred method of load. Choose appropriate box height for safety and efficiency of movement*
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Front Squat, CRX: 95/65 lbs, FRX: 45/33 lbs
Lateral Burpee (Over Barbell)
This WOD is all about hip flexors, so prepare for a frontal plane assault! Maintaining a strong core and posture throughout the Front Squats and Burpees will be key to getting through the higher-rep rounds with consistency and possessing enough gas in the tank to take on the lower-rep rounds with a sprinter’s determination.