Pic courtesy of CrossFit Ft Hood
Note: Due to President’s Day, we will only have one class today at 0900. We apologize for any inconvenience.
Day 18 of the 100 Day Burpee Challenge!
Don’t skip ’em! Keep building up! Day 100’s gonna be fun!
Strength:
Press 10×3 @ 50%
Set starts every 45 seconds
Post weight used to Comments/LogWOD
Just like the Dynamic Effort Squats we did last week, work on SPEED when pushing up on these presses. Keep the body tight like a coiled spring as you go down and then EXPLODE up!
Skill Work:
Time to attack those harder-to-master skills!
Hollow Body Rocks – learn how this translates to other moves
Video series courtesy of Gymnastics WOD
Bar Muscle Up/ Jumping Bar Muscle Ups- 10 min
Video series once again courtesy of Gymnastics WOD
Candle Sticks/Pistols – 15 min for the combined
Courtesy of The Cave Training. Once you have this down, try to transition to…
http://www.youtube.com/watch?v=iZlk4oyXLIE
Courtesy of CrossFit Central Helsinki
CrossFit Team Offutt Tactical Fitness 