Friday 8/23/2013 WOD
Warm up
800 Meter run
3 sets of
10 Air squats with a 2 second pause at the bottom
10 Groiners
10 duck walks (forward and backwards)
15 Ring rows
Strength/Skill
Pause Front Squats
3 second hold at the bottom of the squat
3-3-3-3-3
Training (Met-con)
3 Rounds for time
5 Front Squats (155/110) From the floor
15 Chest to bar Pull ups
Level 1/Scale options
Scale load on FS
Scale C2B with chin over bar/ Bands or ring rows with rings touching chest
2013 08 22
4:27 135/C2B
4:59 135/C2B
Nice job love birds! Fast and furious! Way to go ham!
haha!! Hows the hand coach? Next time i think this should be 5 rounds
Hands good, did the WOD last night at 6:30pm. That was rough..lol teamed up with one if the girls from Team Dangerous we did it in 23:24 and Got 93 snatches. At RX.
No this was a heavy day. Heavy days the WODS are short and sweet. We had a long day yest, 5 rounds would be a lot on the body. Heavy heavy heavy! Fast fast fast!
I jumped in to do this on my own. 4:27 @ 155 but regular PU. Leaving the country for 10 days and was afraid of having Coach James Hands during the trip. When I get back, I’m looking forward to getting back on a consistent WOD schedule, with less late night drinking and eating. August has been the month to forget for my CF Life! See you guys soon.