WOD – February 13, 2017

S2CF Intramural competition and 24hr WOD-a-thon all coming up.  If you are interested in any/all or have questions, ask a coach or another member!!

  • sign-up for intramural by 2/17 to guarantee a t-shirt!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, February 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

Row 500m

then,

bulletproof shoulder complex

 

 

Part 2:

Burgener warm-up and snatch review

then,

2 rounds with an empty barbell of:

5 muscle cleans

5 behind neck push press

5 OHS

5 snatch balance

5 hang snatch

5 snatch

then,

2-3 sets of 3 snatch building to starting “strength” weight

 

 

Strength/skill:

Snatch – 5, 3, 3, 2, 2, 1

  • set 1 – 60% 1RM

  • set 2 – 70% 1RM

  • set 3 – 75% 1RM

  • set 4-6 – > 80% 1RM

  • If new to snatch, perform 5 x 3 at 50-60% 1RM

  • Rest ~2 min between sets

 

 

Training:

“Country Living”

For time:

9-15-21-15-9 of:

Power snatch (75/55)

Back squat (75/55)

 

Post snatch weight and “Country living” time to TotalWOD!

 

 

 

Scaling options:

Power snatch

  • scale weight to allow unbroken reps for 1st set of 9

WOD – February 10, 2017

RPM seminar cancelled this Sunday.  RPM staff are unable to make it to CT due to the weather.  We are working on rescheduling the event.  Stay tuned

 

 

S2CF Intramural competition and 24hr WOD-a-thon all coming up.  If you are interested in any/all or have questions, ask a coach or another member!!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, February 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

Speed/agility ladder

then,

3 rounds of:

10 power snatch (empty barbell)

15 DU

 

 

Part 2:

Review dumbbell power snatch, handstands/handstand progression and MU/MU progression

 

 

Strength/skill:

**To be done after the WOD**

1.  10 min to achieve max distance HS walk or work on HS progressions

2.  10 min of MU progressions or 1-2 MU EMOM x 10 min

 

 

 

Training:

“CFG Open 14.1…the dumbbell version”

Complete as many rounds and reps as possible in 10 minutes of:

30 double-unders

16 alternating arm DB power snatch (50/35)

 

 

Post “CFG Open 14.1 DB version” rounds + reps to TotalWOD!

 

 

 

Scaling options:

DU

  • sub single unders or tuck jumps

DB snatch

  • scale weight to allow 16 unbroken reps

WOD – February 9, 2017

*SNOW UPDATE – WE ARE CANCELLING THE 9AM ON THURSDAY 2/9.  5:30AM AND EVENING CLASSES ARE A GO FOR NOW.  PLEASE CHECK FACEBOOK FOR UPDATES ON THE SNOW SCHEDULE.

 

**CLASS CANCELLED SUNDAY, 2/12, FOR THE RPM SEMINAR**

 

 

RPM rope discounts, S2CF Intramural competition and 24hr WOD-a-thon all coming up.  If you are interested in any/all or have questions, ask a coach or another member!!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, February 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

Pizza game warm-up!

 

 

Part 2:

Review clean complex (high hang clean + hang clean + clean) and KB cleans

then,

2 sets with an empty barbell of:

3 muscle cleans

3 front squats

3 high hang squat cleans

3 hang squat cleans

3 squat cleans

then,

2 sets of squat clean complex building to starting “strength” weight

 

 

Strength/skill:

6 x squat clean complex (HHSC + HSC + SC)

  • Start at 40-50% HSC 1 RM

  • Increase by 5% each set as technique allows aiming for a target of 80% HSC 1RM

  • Rest 2-3 min between sets to maximize performance

  • If new to cleans, start and maintain 40-50% 1RM

 

 

Training:

“Bottle cap”

AMRAP 3 min of each movement w/90 sec rest between AMRAPs:

Goblet squats (1.5/1)

Hollow rocks

Single arm KB hang cleans; switch arms as needed (1.5/1)

10m shuttle runs (hand must touch floor)

Score = total reps

 

 

Post squat clean complex weights and “Bottle cap” reps to TotalWOD!

 

 

 

Scaling options:

KB movements

  • scale weight to allow proper technique for KB cleans

WOD – February 8, 2017

**CLASS CANCELLED SUNDAY, 2/12, FOR THE RPM SEMINAR**

 

RPM rope discounts, S2CF Intramural competition and 24hr WOD-a-thon all coming up.  If you are interested in any/all or have questions, ask a coach or another member!!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, February 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

3 rounds of:

10 front squat (PVC)

10 sit-ups

10 MBC (20/14)

 

 

Part 2:

Review front squats/rack position and hang power cleans

then,

3 rounds with an empty barbell of:

3 muscle cleans

3 front squats

3 high hang power cleans

3 hang power cleans

then,

2 sets of 5 front squats building to “strength” weight

 

 

Strength/skill:

Front squats – 5 x 6 at 65% 1RM

  • Start and maintain same weight for all 5 sets

  • Rest 2 min between sets

 

 

Training:

“Lug nut”

For time:

10 hang power cleans (115/85) / 1 bar over burpee

9 hang power cleans / 2 bar over burpees

8 hang power cleans / 3 bar over burpees

etc, until

1 hang power clean / 10 bar over burpees

 

 

Post FS weight and “Lug nut” time to TotalWOD!

 

 

 

Scaling options:

Hang power cleans

  • scale weight to allow 10 reps unbroken

WOD – February 7, 2017

RPM rope discounts, S2CF Intramural competition and 24hr WOD-a-thon all coming up.  If you are interested in any/all or have questions, ask a coach or another member!!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, February 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

2 rounds of:

10 box step-ups (24/20)

5 push press (barbell)

15 DU/tuck jumps

 

Part 2:

Review strength movements and push-press

then

5 min to prep for rope climbs and strict T2B/knees as high as possible

 

 

Strength/skill:

EMOM x 12 min of:

  • Even: 5-7 strict T2B/knees as high as possible

  • Odd: 1-2 rope climbs

  • TotalWOD score = total reps

 

 

Training:

“FaceTime”

For time:

21-18-15-12-9-6-3 of:

Box jumps (24/20)

push press (75/55)

Double unders

 

 

Post EMOM total reps and “FaceTime” time to TotalWOD!

 

 

 

Scaling options:

Box jumps

  • scale height to allow jumping

Push-press

  • scale weight to allow 12-15 unbroken reps

Double unders

  • sub tuck jumps

  • sub DU attempts

WOD – February 6, 2017

RPM rope discounts, S2CF Intramural competition and 24hr WOD-a-thon all coming up.  If you are interested in any/all or have questions, ask a coach or another member!!

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, February 28, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

Row 500m

then,

bulletproof shoulders

then,

2 rounds with an empty barbell of:

10 kang squats

10 RDL (focus on the hamstring stretch)

 

 

Part 2:

Review deadlift

then,

2-3 sets of 3 deadlift building to starting “strength” weight (70% 1RM)

 

 

Strength/skill:

Deadlift – 6 x 3 at 70% 1RM

  • Start at 70% 1RM and maintain

  • Maintain proper form!!!!

  • Rest no more than 90 sec between sets

 

 

Training:

**Benchmark Monday**

“Cindy”

AMRAP 20 min of:

5 pull-ups

10 push-ups

15 squats

(compare to 8/24/16)

 

 

Post deadlift weight and “Cindy” rounds to TotalWOD!

 

 

 

Scaling options:

Pull-ups

  • Jumping pull-ups

  • ring rows

Push-ups

  • push up on knees/down in plank

  • med ball assisted

WOD – February 3, 2017

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

3-4 rounds of:

10 squats

10 empty barbell strict press

10 empty barbell good mornings

10 squat jacks

10 sec half downward dog

 

Part 2:

Review push press and WOD movements

then,

2 rounds of 3 push press building to starting “strength” weight

 

Strength/skill:

Push press – 3, 3, 3, 3, 3, 3

  • Start at 50% 1RM and increase each set as tolerated

  • Goal = heavy set of 3.  Does not need to be a 3RM

  • Maintain proper form!!!!

  • Rest about 90 sec between sets

 

 

Training:

“CrossFit Games Open 13.2″

AMRAP 10 minutes of:

STANDARD:

5 shoulder to overhead (115/75)

10 deadlifts (115/75)

15 box jumps (24/20)

 

MASTERS (55+):

5 shoulder to overhead (95/55)

10 deadlifts (95/55)

15 box jumps (20)

 

(compare to 7/8/16)

Post push press weight and “CFG Open 13.2″ rounds to TotalWOD!

WOD – February 2, 2017

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

3 rounds of 20 sec on/10 sec off each movement:

Russian KBS

Push-ups

Squats

 

 

Part 2:

Review strict pull-ups and HSPU and appropriate scales

then,

5 min to prep/warm-up shoulders

 

Strength/skill:

On a 12 min clock running up, perform the following:

  • Min 0, 3, 6, 9: 3-5 strict pull-ups or appropriate scale

  • Min 1, 4, 7, 10: 10 push-ups or appropriate scale

  • Min 2, 5, 8, 11: 15 weighted sit-ups (25/15) or GHD sit-ups

 

 

Training:

“Duke Silver”

For time:

Row 1000m

then,

21-15-9 of

Russian KBS (1.5/1)

HSPU

 

Post “Duke Silver” time to TotalWOD!

 

Scaling options:

KBS

  • scale weight to allow 15-21 unbroken reps 1st round

HSPU

  • scale HSPU off box

  • scale HSPU from downward dog position

WOD – February 1, 2017

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

20m high knees

20m butt kicks

20m Frankenstein kicks

20m single leg walking RDL

20m bear crawl

 

 

Part 2:

Review Power C&J (power clean + power/push jerk)

then,

2 rounds with an empty barbell of:

3 muscle cleans

3 front squats

3 push press

3 hang power cleans

3 power cleans

3 jerks

 

 

Part 3:

3 sets of power C&J to starting “strength” weight

 

Strength/skill:

5 x power C&J

  • Start at 50-60% power clean or push jerk 1RM (whichever is greater)

  • Increase each set by 5-10% as tolerated with excellent technique

  • Rest ~2 min between lifts to maximize performance

  • Aim for 80%+ 1RM

 

Training:

“Death by power cleans”

Weight = 135/95

Min 1 = 1 power clean

Min 2 = 2 power cleans

Min 3 = 3 power cleans

etc, until unable to complete the lifts during the allotted time

 

 

Post power C&J weight and “Death by PC” rounds to TotalWOD!

 

Scaling options:

Power cleans

  • scale to ~50% PC 1RM

WOD – January 31, 2017

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

Our next new member on-ramp starts Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

Row 500m

 

 

Part 2:

2 rounds:

10 PVC front squats

10 PVC thrusters

10 wall squats

10 sit-ups

 

 

Part 3:

Review front squats/front rack position

then,

2 sets of 2-3 front squats building to strength weight

 

 

Strength/skill:

Front squats – 7 x 3 at 70% 1RM

  • Maintain same weight for all 7 sets

  • Rest 90 sec between sets

 

 

Training:

“Little Sebastian”

5 rounds for max reps:

1 min max DU’s/DU attempts

1 min max sit-ups

1 min max medball cleans (20/14)

1 min rest

Score = total reps!

 

 

Post front squat weight and “Little Sebastian” reps to TotalWOD!