WODFEST day 2!



Coach Heather shifting some weight!


Team, well done on the first set of challenges in the February wod fest! There were some outstanding snatches, with many of you coming close to or surpassing previous 1rm numbers.


The Tabata wod was FAST and INTENSE, and you had to be on your game mentally and physically to make the most of each 20 second interval.


We're switching gears on Wed-thurs to a couple of 7 minute amraps. These workouts will create a lot of local muscular fatigue, as the work is very concentrated in the upper body for wod 1 and the lower body for wod 2.


Be prepared for this and pace yourself on the harder movements to make sure you don't fall completely to pieces - this is especially important in the handstand pushup or regular pushup.


For wod 2, choose a weight that is challenging for the deadlift but that you can reliably do unbroken smooth sets of for at least 3 rounds. If you have to break it up in the second round, it is too heavy!!


As always, be sure to jump extra hard and pick up your feet on your box jumps, as you will have significant fatigue in your leg muscles from the deadlifts.


Good luck, and have fun!


Cam




TRAINING WEDNESDAY - THURSDAY



WARM UP: 3 ROUNDS -


7 barbell presses, 7 hang power cleans, 7 back squats, samson stretch each side OR stretch of coaches choice!




EVENT 3: 7 MINUTE AMRAP with ascending reps


As many reps as possible in 7 mins of:


3 Handstand Push-ups 3 Alternating Dumbbell Hang Snatches, 50/35 lbs

6 Handstand Push-ups 6 Alternating Dumbbell Hang Snatches

9 Handstand Push-ups 9 Alternating Dumbbell Hang Snatches

Continue adding 3 reps each round to each movement until time expires.


rx: kipping hspu OR 3x reps of HR pushups

scaled: HR pushups, db 20/35lb

cp: strict hspu



EVENT 4: 7 MINUTE AMRAP


Complete as many rounds as possible in 7 mins of:

8 Deadlifts, 225/155 lbs

16 Box Jumps, 24/20 in (step down from top of box, no rebounds)


scaled: 105/155, box step up

cp: 275/205, box height 30/24