WODs for Friday 2/8/13


WODs for Friday 2/8/13

CF Class WOD: Strength: Hang Squat Clean 5,3,2 reps 5 reps should be done around 75% of their max, 3 reps around 85% of their max, and 2 reps around 95% of their max

Coaching Point:  check out page 25 of our Exercise Manual for cues and coaching videos.

Cardio WOD:

Complete 400 meters prior to starting the WOD to warm-up, we don’t want any pull hammies

then: Complete the following sprints:

4 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then…

6 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then…

10 x 10 Meter Flying Starts (rest 30 seconds between efforts) *take 10 meters to accelerate, you should be full speed by the time you hit your start.

KB Class WOD: 3 Rounds:

10 KB SDHP 20 Box Jumps 24″/20″ 30 Double Unders

Coaching Point: The only way to work on double unders is to just do them.  So count missed attempts for double unders today.  There is a whole lotta effort in attempts.

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