WOD if time allows – Fri 6.01.18

 In W.O.D.

Tonight, Compound Game Night 6pm at Brass Tap (Also going away party for Coach Buck!)

Strength: Perform all sets before moving to next movement:

Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps

*Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movements.

Conditioning: If time allows, perform:
“Annie”
50-40-30-20-10:
– Double Unders
– Sit Ups


Related:
• Front Squat Development With Pat Sherwood
• 
Chris Spealler Does “Annie”
• WOD Demo 100813 With Dave Castro
• “Annie” with CrossFit New England Kids
• The Double-Under

Scaling this WOD
If you are unable to consistently perform double-unders, modify to attempts or single-unders.

Beginner
80-60-40 and 30-rep rounds of:
Single-unders
40-30-20 and 10-rep rounds of:
Sit-ups

Spend time during the warm-up practicing double-unders. If you are able to get 1 or 2, consider counting attempts during the workout.

Intermediate
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups

Set a goal to perform all sets unbroken. If you become unable to perform double-unders during the workout, count attempts.


MARK your calendars!!

  • Saturday, June 9th – The Compound is hosting a FREE yoga class Saturday, June 9th from 8:30-9:30am!  Come out for an awesome yoga class, in store discounts , and prizes!
  • Mondays at 7 PM – The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • Saturdays at 8 AM – Come in and try the Compound at our Free Saturday 8AM class!  All fitness levels welcome!  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!
Recommended Posts

Leave a Comment

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.