Durability
Weighted Side Plank – 45 seconds per side x 1 set
immediately followed by
1 Min Hollow Rock
Skill/Strength
Warm up WOD
WOD
1 Round
50 Calorie Row
50 Sit-Ups (Rx+ Tuck-Ups)
50 Goblet Alternating KB Reverse Lunges (53/35) Rx+ 70/53
50 Burpees
50 KB Swings
Yesterday we did a few wall ball and all our coaches touched on efficiency for this movement. Here is an athlete completing 150 Wall Ball for time…unbroken. This athlete has impressive efficiency. Notice the arms, they don’t stay up but fall right away. His feet are impeccable! He catches a nice bounce out of the bottom but doesn’t dive-bomb the bottom either. In my class I heard a few athletes object to some of the efficiencies I mentioned b/c they seemed harder to them when they tried it for the first time. Changing technique is hard but you have already done it for every movement you have ever learned at CFS and if you stay long enough and try your best…every movement will change again.
Taylor Roos finishing up an unbroken “Karen” from MisFit Athletics on Vimeo.
Scores from Tuesday
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