We are drilling the receiving position today. Use the strength to get comfortable in the bottom position, not to PR. For the metcon, It is a sprint. scale the OHS and pullups accordingly so that you can get them in 2-3 sets each time. This should feel like Fran!
| Wednesday, May 24th |
| Strength/Skill: |
| Met-Con:
4rds
1 min max reps
Burpees over parallet
Jumping Prisoner lunges
Ring push ups
Bike/row for calories
rest 1 min |
| Couch stretch |
This wod is all about training lactate threshold. Don’t pace this, go all out, and then try and hang on for the rest of the rds. On the rest, Deep breaths, it will slow the HR down.
| Thursday, May 25th |
| Strength/Skill:
2 Cleans + 2 Jerks
work up to 70% |
| Met-Con:
“CFC Amanda”
5rds
5 squat cleans 135/95
10 PJ 135/95
15 DL 135/95 |
| Roll glutes and low back |
| The lady this was named after was member at CFC for little while before she passed. So we made our own wod up long before the games one came around. Scale this according to what limits you the most. Usually its the jerks. Tip-do 4 cleans, drop it, then do the 5th and go into the jerks. You don’t want to clean it any more than necessary.
| Friday, May 26th |
| Strength/Skill:
Dumbbell Press 3×10
Super Set
V-ups 3×15 |
| Met-Con:
20 min AMRAP
3 Rope climbs
40 Double unders
10 Ring dips
15 cal/bike/row
Sled push |
| Roll calves |
| Throwing in some Russian twists to strengthen the core with rotation and DB press for shoulder stabiity. The wod is an endurance race. Start at a pace just a little slower than necessary and pick it up a after a few minutes if you can. Gotta get ready for Summer! |
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