Warm Up: 400 m run; 10 banded pass thrus, 10 kb sdhp, 8 wall balls, 5 burpees
Mobility: Front rack and wrists
Skill Focus: Front Squat
Warm up and build to a heavy set of. . .
2-2-2-2-2 increasing weight (can reference FS 3RM from a few weeks ago)
WOD:
16 min EMOM
2 Power Snatch @ 70-75% 1RM
7 burpees
If you fail to complete the given reps in a minute you MUST sit the next minute out.
Score is heaviest FS weight and # min completed in the EMOM
Thanks to Elisabeth from CF Above the Bar in Fort Walton Beach for dropping in!
Well, it seems as though our skill/focus work and coaches cues along with the members practice is paying off. . .
BIG Shout outs to Dave and Don on their first bar/ring muscles ups yesterday!!
Efforts and consistent work = success!
What's Melissa doing in the picture? -- Ok, we'll give some credit to our great coaches:)
Mobility: Front rack and wrists
Skill Focus: Front Squat
Warm up and build to a heavy set of. . .
2-2-2-2-2 increasing weight (can reference FS 3RM from a few weeks ago)
WOD:
16 min EMOM
2 Power Snatch @ 70-75% 1RM
7 burpees
If you fail to complete the given reps in a minute you MUST sit the next minute out.
Score is heaviest FS weight and # min completed in the EMOM
Thanks to Elisabeth from CF Above the Bar in Fort Walton Beach for dropping in!
Well, it seems as though our skill/focus work and coaches cues along with the members practice is paying off. . .
BIG Shout outs to Dave and Don on their first bar/ring muscles ups yesterday!!
Image
Image
