Coach Josh sharing the importance of pacing and strategy during a WOD.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1.EASY 300m Row 2. 2 Rounds NFT: 10 Cossack Squats (5/side), 10 Hip Extensions, 10 Kip Swings, 10 Spiderman Stretch (5/side), 10sec Samson Stretch per side
3. Back squat
Aim to make your best set of 3 from last week your first set of two today. Then go up from there in small increments.
4. “Jan” 21-15-9 reps for time of:
- Overhead squats
LIII: overhead squats @ 50-60% of 1RM LII: overhead squats (or front squats, as appropriate) @ 50-60% of 1RM LI: Front Squat or Goblet Squat as appropriate and Ring Rows@2111 tempo
5. Cash Out:
- 4x 1:00 Plank
(add weight if you can hold for full minute)
LAST CHANCE! Still wondering what to do on your Friday night? email: firstname.lastname@example.org
to see if there are still spaces available!