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Apr

WOD: April 3, 2018. Ready Set GO!!!!

By: Michelle Stafford Leave a Comment

What an EPIC past Saturday WOD, Power Partners…. Emily and Shelby rocked it!!

MAIN – CROSSFIT 

WOWZA….. Great job during yesterday’s workout, you all demonstrated great effort, love the energy everyone bought!!  Made for an exciting day of victories and challenges!! 

LET’S BRING IT AGAIN FOR TODAY!!!

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility:  Calves / Adductors

* Bar Warm – Up / Movement Review:

  • Weighted DB Lunge
  • Shuttle Sprints

Conditioning:

WOD:

5 Rounds…  

     * 30 – Yard Weighted Lunge #50 / #35

     * 60 – Yard Shuttle Sprint (5-10-15 yards)

Measure: Time            

Goal: Athletes will move through this couple at a quick pace, rest ONLY as needed between movements and rounds. Try to complete lunges within two sets and move as quickly as possible when performing shuttle sprints.

Appropriate Scaling: Athletes will be scaled to a load that allows for strong movement and quick sets.  Volume will also be scaled depending upon an athletes current capacity, thus allowing for sustain intensity across all assigned rounds. 

Post WOD Cool Down

* Row 400 Meters @ 65%
* Hips Swings / Lateral Lunges x 10
* Posterior Chain – T Cross
* Calves – Floor Stretch

DAILY THOUGHT

“If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes.” Andrew Carnegie

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