Level One - WOD Twenty-Nine

Good Morning, Athletes!

By the end of this week you will have completed your CrossFit training four times a week for eight weeks. That is a solid effort! In this time you will have seen in yourself an increase in energy, an increase in general well-being, and the start of a physical transformation that signals to everyone else that YOU have been doing something extra-ordinary. It is my hope, as your coach, that you are pleased with your progress and will continue on this path to happiness, fitness, and pulchritude (Hi, Erika!).

Today’s WOD:
• Warm – up, 3 x 10.
• WOD:
o 5 Rounds for Time
> 50 # Back Squat, 15 reps – Put the weight in a backpack or hold DB’s in a hammer-curl position at your shoulders.
> Handstand walk, 15 yards – If you don’t have a handstand walk you can sub in the following: Handstand walk down the wall (side-shuttle style) or with a partner supporting; Wheelbarrow carries (person doing the WOD is down); or Bear Crawl.
• Cool-down, Roller/Stretching/Yoga + 1 liter Water

Post thoughts and time to comments.

Take a look at the following video. This movement is in tomorrow's WOD. Take some light dumbbells and work on learning the skill today in a slow and controlled manner. Remember, when working skills we are looking for perfect form. It is about technique first. When you get that do a few in a row for consistency. You'll get to boost the intensity tomorrow. Dumbbell Split-Clean


Have fun. DO WORK!

3…2…1…GO!

Coach