Friday, 12 October 2018

WOD BRIEF THAT YOU'LL PROBABLY IGNORE + GROUP HUG (0:00 - 10:00)

WE'RE GONNA STRETCH AND STUFF (10:00 - 12:00)

TEACHING: FRONT SQUAT SO ATTENTION DANG (12:00 - 20:00)

FRONT SQUAT (20:00 - 35:00)

Athletes will have 15 minutes to build in weight to a heavy tempo pausing front squat. More important than the weight on the bar is maintaining the 5 second negative and 3 second pause in the bottom. Plus we'll find out if you really were paying attention.

TEACHING: TOES TO BAR & THRUSTER AND YES WE'RE TIRED TOO (35:00 - 40:00)

TRANSITION + REHEARSAL "AKA I GOTTA GO PEE" (40:00 - 45:00)

STRATEGY + WOD (45:00 - 60:00)

"Nine Yards"

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Bike

6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Bike

9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Bike

….

Up by (3’s) until finish.

"Cheaters go to hell.. they go to hell and they die!" -Mr Garrison