Warm-Up:
Coach’s choice
WOD prep:
Front Squat Complex
Build to a Heavy:
1-second pause at the bottom front squat + 1 front squat
WOD:
“Jackie Chan”
5 Rounds for time
200-m row
10 Thrusters (95,65)
6 Strict Pull-ups
*Choose a load that allows you to go unbroken on the thrusters.
Options for pull-ups:
1. Ring Rows
2. Bar box assisted
Post WOD:
Banded overhead distraction.
CFS Brief:
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– Early Registration $39 June 4 through June 26
– Regular Registration $49 Jun 27 through July 7
– Last Minute Registration $59 July 8 through July 23
4th of July schedule: 1 class at 8:00 am
Complex: 205
Jackie Chan 10:26 rx. The air is getting thick!
Complex: 105
Jackie Chan 12:38 with 1 set of 65# thrusters and 4 sets of 35#; ring rows
Learnings:
– Feeling good about your front squat does not equal feeling good about your thrusters
– Taking the weight off the bar for the remaining sets meant I could maintain better form without losing intensity
– Need to spend more time on thrusters!
Nice work Casey!! Always learning 🙂 Anytime you want to practice thrusters, we can do them while standing upside down on the wall.
Mobility Wednesday. Taking time to do mobility and now listening to a Podcast on embracing failure 🙂
You have to accept the reality that many of the trades
won’t work inside. Perhaps another habit would are more
appealing to alter? You forget what you really saying,
you are feeling embarrassed. http://cht.nahua.com.tw/index.php?url=http%3A%2F%2Fwww.degess.com%2Fbbs%2Fhome.php%3Fmod%3Dspace%26uid%3D143860%26do%3Dprofile%26from%3Dspace
Jackie Chan: 10:54 at 65#