REDWOD ≠ REDLINE

January 20, 2017

Hey Vic City!
 

Time to get after another smasher of a WOD. We've had a few of these "redwods" popping up lately that have been designed to give you a feel for Open-style workouts that may come up in the near future. Be careful on this one with your pacing, redwod doesn't mean to take your engine to a redline pace today. Have a game plan on how to attack the large sets and the movements that are your weaknesses.

 

REMEMBER: Slow is smooth, and smooth is fast! 

 

Cheers,

Coach Caleb

 

TRAINING FRIDAY-SATURDAY

 

WARM-UP: x3

6 push-ups

8 double crunch

10 air squats

 

WOD:  BINGO

 

50 Step-down box jumps (20/24")

40 Thrusters (75/115)

30 Pull-ups

20 Kipping HSPU

30 Toes to bar

40 Floor to overhead (75/115)

50 Wallballs (14/20)

 

TG -  Half reps, scale movements as needed


FG -  Scale weights as needed, 6 wallwalks sub for hspu, 30 double crunch

 

Comp:  Bar weight 95/135, CTB pullups, strict hspu

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