Wednesday

DSC_0008
Erika Flipping tires from last Tuesdays WOD.

WU

Med Ball Toss Drills – 5 mins

5 min Foam Roll while Coaches discuss movements in WOD

2 Round Warm-up of Bear Complex with Bar only

WOD – OBJ: Strength Endurance/mental testing

Bear Complex – 25 mins to Max Load

1 Round = 7 Sets of the following:
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead (behind the neck)

We changed up the movements in that the clean is now a hang clean so after the bar is initially deadlifted to the hang position, it should not return to the floor until the round is complete or failure. Rest as needed between rounds…shoot for about 5 rounds over the 25 mins. Score is Max Load completed unbroken  (7 sequential rounds without putting the bar down). Extra challenge… try it with KB’s…i.e 1 Swing clean, 1 front squat, 1 push press, 1 front squat, 1 push press = 1 set x 7 = 1 Round KettleBear

Compare to https://crossfitcapeann.com/2014/08/26/wednesday-117/

Foundation
25min AMRAP @ Light weight / Ascend Conservatively
5 Power Clean
5 Front Squat
5 Push Press
5 Back Squat

 Cooldown
6 min or 6 Reps Partner Shuttle Sprints

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s