Don’t Forget! Friday Night Lights is going on one more time at 1930!
Day 64 of the 100-Day Burpee Challenge!
Strength:
Squat – 3×5, add 5 pounds from weight used on 4March
20 min time limit
Post weight used to Comments/LogWOD
If you did this back on 4Mar2013 (click here for a refresher), try adding 5 pounds to the weight you used. If you were not here, add 5# to the last time you did 3×5 on Back Squat, or aim for 85% of your 1RM. If you do not have a 1RM in Back Squat, try going up to Body Weight in the warm up. If you can get 8 reps, use that weight. If this is too heavy, drop 20 pounds. If it is too light, go up 10-20 pounds
WOD:
“Kerchak”
3 Rounds:
-1min Max Rep Kipping Ring Rows
-Rest 1min
-1min Max Rep Overhead Squat (95/65)
-Rest 1min
Post total reps to Comments/LogWOD
Video courtesy of Gymnastics WOD. Carl Paoli showing proper set up and execution for kipping ring rows. As he talks about, when doing these, first you need to feel how to set up the proper shoulder position, then learn how to fully extend the hips, lastly pulling the elbows back rather than pulling with your arms. Another good move to prep yourself for the big kip needed for muscle ups. Strength + Skill = goodness
Cash Out:
Inner thigh Mobility
Video courtesy of Mobility WOD
Firebreather Piece (done outside of class):
Rest
So what do you do when you’re up in the mountains and it starts snowing but you need to WOD? Improvise! Will and Mieke – 1, Mother Nature – 0.
CrossFit Team Offutt Tactical Fitness 