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Thursday 9/21 WoD

20
Sep

Thursday 9/21 WoD

Another fun weekend at CFWS!  Check out the Events

Saturday, September 23, 2017 at CFWS

• 8:30 AM – RP Challenge Weigh-In #2
• 9:30 AM (Community WOD) – Elise’s Farewell WOD
• 1 PM – 3 PM – Recipe Social & Potluck

Click the Event link for more details and to RSVP!


SKILL/STRENGTH

FITNESS PERFORMANCE
Muscle-Up Development
12:00 skill practice of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up + Negative (aim for 0:10 per negative)
2) Strict Muscle-Up
3) Muscle-Up Negative
4) Transition Rock (with bands) – second kip: see video demo – sling shot: see video – toes, hips, knees, sit up
Muscle-Up Development 12:00 skill practice of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up + Negative (aim for 0:10 per negative)
2) Strict Muscle-Up
3) Muscle-Up Negative
4) Transition Rock (with bands) – second kip: see video demo – sling shot: see video – toes, hips, knees, sit up

TRANSITION ROCK VIDEO SERIES:
– Second Kip: https://www.youtube.com/watch?v=ud_py72eKZE&index=2&list=PL3OZwA-l7yUSq860Mjk5eYhLTSdkjqzDW
– Sling Shot: https://www.youtube.com/watch?v=rWz3-1aAUCI&index=4&list=PL3OZwA-l7yUSq860Mjk5eYhLTSdkjqzDW
– Toes, Hips, Knees, Sit Up: https://www.youtube.com/watch?v=alzyzScE-nI&index=5&list=PL3OZwA-l7yUSq860Mjk5eYhLTSdkjqzDW

WOD

FITNESS PERFORMANCE
For Time:
100 Double Unders
50 Sit-Ups (feet anchored)
1200m Run
50 Sit-Ups (feet anchored)
100 Double Unders 

TIMECAP: 22:00

For Time:
150 Double Unders
50 GHD Sit Ups
1600m Run
50 Toes to Bar
150 Double Unders 

TIMECAP: 22:00

SCALING GUIDE
Double Under: Athlete should be able to complete each round of double unders in no more than 3:00. Scale repetitions accordingly. Scale movement to single under.

Sit-Up: Athlete should be able to complete each round of sit-ups in no more than 2:30. Scale repetitions accordingly. Deconditioned atheltes should scale repetitions to avoid debilitating soreness.

Run: For athletes who will run slower than a 2:30/400m pace, reduce distance.

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