14
Jun

WOD: June 14, 2018. Best EFFORTS!!!

By: Michelle Stafford Leave a Comment

Coach Emily working harding, while also inspiring others to be better, love it!!

MAIN – CROSSFIT 

Hey CREW!!!!

RVSP and challenge your ENDURANCE SKILLZ!!

Take this WOD on SOLO or SPLIT WORK within a TEAM, the choice is yours!!

Be fearless and jump in with both feet, you can do this! Solo or TEAM, it will be a BLAST!!!

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility:  Posterior Chain / Calves

* Bar Warm – Up / Movement Review:

  • Double Unders

CONDITIONING WOD:

Endurance FUN !! #strongertogether

For Time:

  • 1600 Meter Row
  • 150 Double Unders
  • 1 Mile Run

Measure: Time

Goal: Athletes will have the option to complete WOD in a SOLO capacity or splitting work in a team capacity. If feeling good and want to challenge yourself, then go for solo and give your best effort, pace accordingly. If wanting to recover, and just move, then split work in a solo or team capacity. 

Appropriate Scaling:  Athletes will be scaled in volume based on individual capacity and chosen goal listed above, whether solo or split work.

Post WOD Cool Down

* Hip Swings / Lateral Lungs x 10 reps
* Posterior Chain – T Cross
* Calves – Floor Stretch

DAILY THOUGHT

“Adversity is like a strong wind. It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are.” —Arthur Golden

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