Friday 180112

BRING A FRIEND FRIDAY!!!

Please be early and make sure that your guests have filled out a waiver, and help the coaches in getting them prepared for the WOD! 

I. General Warm-Up

Gradually build weights to working weight and take warm-up reps as needed

 

II. Workout Of The Day

With a partner:

“Desforges”

Five rounds for time of:

12 Deadlifts @225/155; 185/125; 135/95

20 Pull-ups

12 Clean and Jerks @135/95; 95/65; 75/55

20 Knees to elbows

*30 minute cap

*scale gymnastic movements as needed

 

PERCEIVED INTENSITY - 8/10

 

INTENDED STIMULUS

Hero partner WOD. Split reps as desired. ***If your knees do not make actual real contact with your elbows, the pointy things on the back of your arm, then you did not go Rx*** ***Your triceps do NOT count as your elbows***

 

III. Accessory, Recovery, Community

1.      5:00 walk/bike/row

2.      Mobility of your choice

 

IV. Supplemental Work

Friday: Strength

A.             Deadlift- 3x5 @ 5-10lbs heavier than last week

B.             SA Overhead Walking Lunge- 3x 10-12 Steps/arm (moderate weight)

Crossfit Enhance