Saturday, April 8th 2016

 

SKILL WOD

Fitness

10 Leg Raises

 10 Hip Extensions

50’s Bottom up Single arm KB Carry

4 Rnds

Open & Performance

10 GHDs

20 Second Hollow Hold

50′ Bottom up Single Arm Kb Carry

4 Rounds

 

WOD

     

5 Push Jerks

10 Push ups

15 Cal Row

6 Rnds

 

OPEN RX+ (155/105)

PERFORMANCE RX (135/95)

FITNESS FX (95/65) Push Press

   

Coach’s Tip:  Today’s skill work includes GHDs for RX and + and it is a great time to practice form.  If you are doing FX but want to give them a go, feel free to try ’em out under the watchful eye of a coach.  And if you’re new to them in general, PLEASE see a coach and scale the volume or range of motion.  For the Metcon, this will be a shoulder burner, so use the row as a great ‘pull’ recovery (vs. the “push” you will do with the bar and the push ups).  On the erg, we’d recommend keeping the damper setting a bit lower and really driving with your legs to save those shoulders!

Look away.  Nothing to see here people…

 

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