“The question is whether we’re going to start taking the steps now to avoid the really big jumps that are in store if we don’t do something now.” — David Suzuki
Coach Jeff
WOD
Squat Clean 1-1-1-1-1
15-12-9 of:
Squat Cleans (135/95)
Ring Dips
MLS- 50 GHD sit-ups for time
Coach’s Notes: Post 1 rep max clean and time completed to comments
Monday:
Squat Clean 1-1-1-1-1
15-12-9 of:
Squat Cleans (135/95)
Ring Dips
MLS- 50 GHD sit-ups for time
Coach’s Notes: Post 1 rep max clean and time completed to comments
Big Bash WOD starting at 4:45 pm! No AM WOD today.
Molly (Coach K's lil sis)
Molly demonstrates excellent running form. As Big Dawg’s coach Jeff explains “maintain relaxed arms, and pretend you are taking a potato chip from your pocket to your mouth.”
CFOIB Big Bash Kid’s WOD
Today at 5:45pm. All ages!
“The highest reward for a man’s toil is not what he gets for it, but what he becomes by it.” – John Ruskin
Evelyn going Rx'd on Friday's WOD
We will run heats of 12 athletes every 25 – 30 minutes through WOD #1 beginning at 4:45 pm. You will have the opportunity to complete WOD #2 from 6 – 7pm only.
WOD #1
With a 15 minute time cap complete:
30 – 20 – 10 rep rounds of
Power Clean (135/95)
Bar Facing Burpees
Max double unders in time remaining.
Coach’s Notes: Complete the couplet as quickly as possible in order to achieve amrap of Double Unders. Total double under reps = seconds taken off of total working time. If you cannot achieve a double under then complete lateral barbell hops for reps (one over and back = 1 rep).
WOD #2
1 rep max Thruster
Coach’s Notes: Each athlete will have 7 minutes to complete a 1 rep max thruster. Bar must be taken from the floor. Squat must break below parallel and full lockout overhead with both feet planted for a 2 second count.
*CFOIB Kids WOD times
Pups & Buttercups one heat: 5:30- 5:45pm
Big Dawgs one heat: 5:45 – 6pm
WODs tba
Check the Kid’s Blog for more details!