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July 11 2016

10
Jul

July 11 2016

Andrew Squat Hammy2016

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!

STRENGTH
A) Power Clean & Jerk:
3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 60%, 2 @ 65%, 2 @ 70%
B)Clean Pull:
4×3 at 95% 1RM
*Use 1RM of best Clean*
C)Weighted Box Step-up
8-8-8
*4 Reps per leg. Front Rack will be preferred method of load. Choose appropriate box height for safety and efficiency of movement*

WOD
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)
AbMat Sit-up

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.