WOD Sat 11-24-12
November 23, 2012
WOD Tue 11-27-12
November 26, 2012

WOD Mon 11-26-12

Reminder to ALL ATHLETES:  This Saturday, December 1st, is the November CFM 101 Class graduation.  Please come out and show your  support as they take on WOD #12.  (Starting around 8:40 am).  This is also a great opportunity to meet the new athletes as they transition into the Group WODs.

 

Warmup: Row 1000m, alternating between a fast and slow pace at 100m intervals.   Then 3 rounds: 20 double unders, 10  pushups, 5 pullups, 5 ring dips.

Spend 5 min stretching your shoulders and forearms for doing Cleans.

Skill Work: 15 minutes working on Cleans; progressing from hang power cleans to full squat cleans at a moderate weight (65-75% Max) in 5-rep sets.  Pick a focus area (or have a coach select one for you) and have the coach provide feedback as you seek to improve that aspect of the lift.

WOD-  3 Rounds for time: 20 TTB, 30 Med Ball cleans (20#/14#), 40 double unders.

Cooldown: Row 5 minutes at an easy pace and use the LAX ball to work on your shoulder mobility.  Post times to comments.

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