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| Happy Halloween! Smash these pumpkins... |
"Kelly"
5 rounds for time:
400 meter Run
30 Box jump
30 Wall ball
Skill/Accessory work
100 Box jumps
100 Wall balls
(just kidding...)
4 alternating sets of:
10 Strict Pull-ups / Chin-ups (palms facing you)
10 GHD S/U
Post Main WOD time to comments and whiteboard.
Optional Strength WOD
3 x 10 Overhead Squat, progressive loads
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
NOVEMBER PROGRAMMING REVIEW TODAY (THURSDAY) AT 1130!
Main WOD. Benchmark 'Girl' WOD, likely one that many haven't done before. So we'll all PR! Unless you did it on 06.27.12.Very basic CF movements, and luckily for those that have been following the skill/accessory work, you should feel confident you can keep a steady rhythm through each round, or at least split the rounds in half or 3 fast sets of 10. Pace will be key again. Don't blow out the first two rounds and then be sucking wind for the next 3!
Optional Strength WOD. Take the time to watch and coach each other. Trainers, assist in proper depth and good overhead position. Lots of Snatch work coming soon, so don't skip this...get that work in!
Accessory work/Skill practice. Focus on quality, strict pull-ups and chin-ups. No kipping! Between sets do deliberate, slow-going-back, explosive-coming-up GHD sit-ups.
Training Videos.
- Two quick demo vids on OHS and the GHD Sit-up.