Wednesday 1/28/15 Training

UPCOMING

 

2/7 11am Skill Clinic-Squat mechanics

 

2/14 10am Valentines Day Buddy Workout (Bring A Friend)

 

2/21 9-11:30am WBBC Graduation day

 

2/27 Friday Night Lights-CrossFit Open 15.1 (Free Class)

 

 

Strength

 

3 sets

8 front squats 65-70%

rest 1m

Max handstand hold against wall

rest 1m

8 bent over row (ahap)

rest 2m

 

 

Conditioning

 

5 rounds

100m run

10 wall balls

15 kbs (american)

rest 1m

 

 

Notes

-if you do not have a front squat 1 rep max add 5-15lbs from last week

-conditioning is meant to be all out each round…use the 1 minute of rest and focus on recovery (breathing)