Max for 3 rep squat cleans from floor.
MetCon
5 rounds
carry 40lb DB 100 feet
20 hollow rocks
*** need to increase db wt to 50 lbs
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How the classes operate
Warm up - run around the block, jump rope 3-5 minutes, 100 jumping jacks, etc
Active stretching approx 5 minutes - shoulder rotations, trunk rotations, windmills, shoulder breakers w/ stick, overhead squats, samson stretches
Skill developement - learning / practicing new skills - approx 5-10 minutes
WOD warm up - using moves that reflect our workouts - 5-10 minutes
WOD - usually 10-30 minutes
Cool down and stretching - 5- 10 minutes
Active stretching approx 5 minutes - shoulder rotations, trunk rotations, windmills, shoulder breakers w/ stick, overhead squats, samson stretches
Skill developement - learning / practicing new skills - approx 5-10 minutes
WOD warm up - using moves that reflect our workouts - 5-10 minutes
WOD - usually 10-30 minutes
Cool down and stretching - 5- 10 minutes
165 LB Cleans - maybe could have gone heavier but form was off (wt too far in front) and was afraid to drop wts at Y.
ReplyDeleteother one was 6:15 - need to go heavier on DBs