What are your goals? Â What do you want to get out of all your hard work? Â Setting targets is important in all realms of life, fitness especially. Â Goals keep you accountable. Â Progress towards your goals keeps you motivated. Â Achieving your goals gives great meaning to your sacrifice. Â It becomes empowering to the point you never want to settle. Â It is the key to sticking with it. Â This week, give some thought to what you want to accomplish with your fitness and lets work together to get those results.
This week’s weakness eliminators: We are sticking with the themes from previous weeks which include, shoulder stability *overhead squats*, Running *cardio, and double unders *a particular skill.
- 3 minute AMRAP of double unders every day
- 1 mile run every day. Â For time 1x this week – that means ALL OUT!
- If you have been following the previous assignments: 20 overhead squats with the bar with :05 hold at the bottom of each squat every day. Â Can be broken into a few sets but your goal is to get all 20 by the end of the week.
Lessons we learned this week:
- The heat is serious and hydration is important
- 50 meter sprints can be tough on the hamstrings and will require a few more warm-up drills next time..
- Jimmy and Jimmie make a great team, but… can be beaten:)
A few PRs this week
- Coach Weldy PRd his snatch
- Terri Crawford on the power clean!
- Coach Chris on the back squat
Among several others!
Teaser for Friday’s partner WODs. Â you can pick your buddy early if you like.
WOD 1. 2 minute AMRAP of doubles while partner does max wall balls. rest 1 minute then switchÂ
WOD 2. Heavy
WOD 3. FastÂ
WOD 2 and 3 will be released by Wednesday with Rx and Scale
07252016 WOD
Warm-up WOD
3 rounds:
10 Thrusters
100 meter run
5 pullups
Strength:
Back Squat Every :90 x6
1 @85,90,95,85,90,95
Strict Press *same
WOD
12-9-6
Thrusters Rx 115/75 Sc95/55 Comp135/85
Pullups Scale as needed. Comp C2B
*mission is to go heavier than you would
for Fran while completing in similar or faster
time