WODs for Tuesday 1/14/14

15
Jan

WODs for Tuesday 1/14/14

Strength efforts are kicking in these days.  People are hitting their max weights in their linear progression and you can see the proof in some of these pictures.

If you try the same weight on 3 different occasions (not 3 attempts in the same workout) to do 3 sets of 5 reps and continue to miss just 1 rep of the 15 total, it’s time to reset.  Drop your weight to 65-75% of your failed attempt and build back up.  You will see you will soar past your failed weight.  The reset is a good break for your body and mind.

You cannot continue successfully with linear progression forever.  It’s a phase of training.  We are retesting CFT in February.  This is a 4 month phase of this type of strength programming before we shift into the next gear.

KB Class WOD: Strength: Dual Bell Front Squat or goblet squat 2×5 – try to increase by 5-10lbs from previous squat day

Met-con: 21-15-9:

Russian Swing (each hand) Clean & Jerk (each hand) Goblet Squat (both hands)

Scaling Options: Competitor: 70/55 Rx: 55/35

CF Class WOD: Strength: Back Squat 3×5 Try to increase 5-10lbs from previous squat day

Met-con: OTM x 12 Odd – 5 HSPU Even – Run or Row 200m

CFKids WOD:

Partner wod Together complete 10 burpees (can split however) Partner 1- 20 walking lunges while partner 2 holds plank Switch Partner 2- 15 sit ups while partner holds in the bottom of the squat Switch Partner 1- row 250 while partner 2 does box jumps Switch Partner 1- 30 jump ropes while partner 2 does broad jumps Switch Multiple rounds if necessary Complete 10 burpees together

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