bambam

Curious about the name behind Sunday's WOD? Did you know that Coach Ayn received the name of "Bam Bam" during her training for the CrossFit Regionals? Let's celebrate Coach Ayn and all of the outstanding females in our PVCF Family!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 Double unders (5 min)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. ”Bamm Bamm” For time and In teams of 3:

  • 75 Wallballs 20/14
  • 50 Shoulder to Overhead 95/63
  • 75 Wallballs
  • 50 Shoulder to Overhead 135/93
  • 75 Wallballs
  • 50 Shoulder to Overhead 155/108
  • 75 Wallballs
  • 25 Shoulder to Overhead 185/123

Divide reps as desired between athletes. use strategy, if you so choose. Only one athlete works at a time, 1 barbell per team.

(22 min cutoff)

LIII: as rx’d LII: 75/53, 95/63, 115/73, 135/93 or scale weights progressively as needed. LI: 4 rnds of 15 wallball, 10 push press rest 1 minute between rounds

4. Shoulder Mobility of Coach’s Choice

 

Have fun!