ateachingjosh 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

  • 3-3-3-2-2-2

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
  • Pull-ups

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)

Have fun!

 

LAST CHANCE! Still wondering what to do on your Friday night? email: sarah@pioneervalleycrossfit.com 

to see if there are still spaces available!

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