Thursday, January 3, 2013
POWER DOWN
Warm up: 400 m run, 2 x 10 pass thrus, windmills (ea direction), 5 push ups, 5 light power cleans
Skill/Focus: Power Clean
Review of technique and warm up sets of
1 x 5, 1 x 3, 1 x 2 or as needed
WOD
Power Clean 1 RM (3 attempts)
Rest 3 min btwn true attempts
5 pc @ 80% today’s 1 rm
10 burpees
400 m run
5 RFT
Post 1 rm pc and time for score
A little late but a big CF Jaguar happy birthday to Tracey! 1 rope climb, 9 burpees, 6 GHD sit ups and 9 pull ups!
Happy Birthday Tracey!
SHOUT OUT to Mighty Mite and her first muscle up!!
POWER DOWN
Warm up: 400 m run, 2 x 10 pass thrus, windmills (ea direction), 5 push ups, 5 light power cleans
Skill/Focus: Power Clean
Review of technique and warm up sets of
1 x 5, 1 x 3, 1 x 2 or as needed
WOD
Power Clean 1 RM (3 attempts)
Rest 3 min btwn true attempts
5 pc @ 80% today’s 1 rm
10 burpees
400 m run
5 RFT
Post 1 rm pc and time for score
A little late but a big CF Jaguar happy birthday to Tracey! 1 rope climb, 9 burpees, 6 GHD sit ups and 9 pull ups!
Image
SHOUT OUT to Mighty Mite and her first muscle up!!
Image
