WOD: April 10, 2018. Positive Action!!

By: Michelle Stafford Leave a Comment

Tara rocking a beautiful Back Squat!! So proud of her hard work and courage!!


Wow, so many exciting moments yesterday… Beautiful movement and exciting progress !!!  Our little CFOS Family is getting so strong from the inside out, the love and support you all give to each other is awe inspiring!! 

TODAY WE BRING ALL OUR MIGHT!!! Let’s tackle DOUBLE HELEN……. RSVP, we are stronger together!!


* DROM: Dynamic Range of Motion 

* Mobility:  Posterior Chain / Lats

* Bar Warm – Up / Movement Review:

  • Kettlebell Swing
  • Pull – Ups


WOD….. Double “Helen”

3 Rounds….  

     * 800 Meter Run

     * 42 Kettlebell Swing #53 / #35

     * 24 Pull Ups

Measure: Time     /       Cap: 25 Min.

Goal: Helen is typically a sprint, yet for DOUBLE HELEN we have additional volume Athletes will break up reps to allow for a quick and manageable sustained pace. Push the pace on the runs!! This will challenging your stamina and muscular endurance.  

Appropriate Scaling: Athletes will be scaled to a progression within both movements that will allow for quick sustained sets, yet still allows for strong positions and continued advancement / progress. The run and repetitions will be scaled in volume, depending upon each athletes capacity and relative skill within movements.

Post WOD Cool Down

* Walk 200 Meter
* Shoulders – Theraband
* Lats – Band
* Posterior Chain – T-Cross


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