Mar 9, 2014

Monday 03.10.14

Remember 14.2 verfication deadline is 1900 Monday.  You need to notify Mark directly if you are submitting late in the day on Monday.

Strength
Back Squat 5 x 5 at 70% 1RM

Conditioning
20 min AMRAP of:
3 x Push Press (95/75)
6 x T2B
9 x ring pushups (sub HRPUs)
Run 200 M

Skill
Handstand holds 60 sec, 40 sec, 20 sec
L Sits 60 sec, 40 sec, 20 sec

Post loads and results to whiteboard and comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)

Revisit the back squat mechanics from back in January.  Full depth, knees out, explosive power out of the hole even though its only 70%.

The METCON is on the longer end at 20 minutes.  Don't redline in the first 2-3 rounds or you may pay the price in later rounds by being completely smoked with 8-10 minutes still to go.  Think through a strategy as to how long your first round may take, how many rounds you think you have in you once the HR stabilizes and with how much time remaining on the clock you want to go all out.

Two basic gymnastic skills today that demand what else...core strength.  Partner up to work form and progressions if need be.  Go free standing, go one arm, practice a handstand walk.  L Sit with the rings above, the rings below, or the parallettes, with one leg out, both legs out.

4 comments:

Allie Scott said...

Looks like a challenging WOD - thanks.

As always, anyone needing help with progression moves, let me know. I'll be in there from 1500-1700 this week.

Sam Friend said...

10 rounds + 17 reps
That felt great. Kwame asked if 2 min per round would be a good pace. I had no clue, but was inspired to attempt that pace. It worked out great. Thanks for the motivation, Kwame.

Jacob Heppner said...

Still recovering from 14.2. Hands look like they went through a meat grinder. So instead of T2B, and more "meat grinding" I did Karen (150x WBs) for 6.59.

Ross said...

IMCF SD Set

Actually did a drive by the bubble today with a few cadets.
9rds + 9 reps