Friday 12.7.18
Part A.
Spend 10-15 minutes practicing movements in today’s WOD (coaches choice)
Part B.
“Adrian”
7 rounds for time:
3 Forward Rolls
5 Wall Climbs
7 Toes-to-bar
9 Box Jumps, 30/24
*21 min cap
Focus Work.
Choose One:
Strength.
Back Squats:
Work up to 1 rep max squat with 7 sec descent, 1 sec pause in bottom
@ 90% complete 5 sets of 4 E2MOM at normal squat tempo
Rest.
Rest is best.
Competitor.
*Week 4-Day 5*
Strength.
Back Squats:
Work up to 1 rep max squat with 7 sec descent, 1 sec pause in bottom
@ 90% complete 5 sets of 4 E2MOM at normal squat tempo
Part A.
Spend 10-15 minutes practicing movements in today’s WOD (coaches choice)
Part B.
“Adrian”
7 rounds for time:
3 Forward Rolls
5 Wall Climbs
7 Toes-to-bar
9 Box Jumps, 30/24
*21 min cap
Modifcations:
Forward Roll = 9 Hollow Rocks
Wall Climbs = 1-3 reps
TTB = Toe Raises or Reduced reps
Box Jumps = Reduced height or reps
2018 12 06