WOD
 | Thu, Apr 7 2022 |  |
 | Welcome: Coach A |
| Amanda | CFA Kids - Week 69 Max Day | Squat Program 20220407 | Home WOD 20220407 |
Amanda
(Time, Rx+, Rx2, Rx3)
Rx+ 9-7-5 reps of...
- Muscle-Ups
- Squat Snatch 135/95
Rx - Jumping Ring Muscle Ups, 95/65
Rx2 - Low Ring Transitions, 75/45
Rx3 - Ring Rows, Knee Pushups, 55/35
INTENDED STIMULUS
4:00-10:00.
Muscle-Ups in sets of 2+
Fast singles on the Snatches
Finish the round of 9 by 4:00
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Planned: Wed,Feb7,2024 Thu,Apr7,2022 Tue,Aug6,2019 Tue,Aug15,2017 Wed,Nov4,2015| 1st | 4:33 Rx2 | Coach E Wed, Feb 7, 2024 | | 2nd | 10:13 Rx2 | Coach B Wed, Feb 7, 2024 | | 1st | 6:53 Rx | Joe K Wed, Feb 7, 2024 | | 2nd | 13:30 Rx2 | Coach J Tue, Aug 15, 2017 | | 3rd | 4:48 | Phil Wed, Feb 7, 2024 |
| Levi | 11:08 Rx | | | Daniel O | 6:32 Rx3 | 75# | | Sushant | 8:13 Rx3 | 75# | | Josiah | 9:18 Rx3 | 135# | | Nathan | 12:00 Rx3 | 95# | | Lauren | 5:30 | 35# | | Perry | 6:42 | 55# | | Jason T | 6:49 | 65# | | Primadelia | 7:22 | 45# |
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CFA Kids - Week 69 Max Day
(Weight)
Warm up: 3 Rounds
150m Row
10 Sumo Squats
5 Leg Swings (ea leg)
Skill/Strength: Max Day! Sumo Deadlift
Sumo Deadlift Warm Up
Sumo Deadlifts 5-4-3-1-1-1...
Game: Floor is Lava
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Squat Program 20220407
(Check In)
Cardio Warmup
2 Rounds
- 8 Ankle Rotations /side
- 60 sec Wall Sit (w/ squeezed object)
- 8 Standing Toe Touches (toes elevated)
- 8 Standing Toe Touches (heels elevated)
- 8 Single Leg Glute Bridge /side
3 Rounds
- Pistol Squat Hold + 8 Leg Raises /side
Strength: 3 Rounds
- 10 Barbell/DB Reverse Lunges /side (keep load on stationary leg)
- 30 Sec Front Rack Hold @ 100+%
Finisher:
- 30+ sec low Lizard pose /side
- 5 Standing Hamstring Stretch /side
- 10 Alt. Seated Hip Rotations
- 30+ sec Pigeon Pose /side
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| Levi | Yes | | | Josiah | Yes | | | Sheridan | Yes | | | Coach J | Yes | |
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Home WOD 20220407
(Reps)
Warmup: 2 sets:
10 up-downs
10 side plank reach-throughs/side
10 squat jumps
20 sec single-arm plank hold/side
WOD: 10 Min AMRAP
- 20 weighted Clean and Press
- 20 Overhead Walking Lunges
Stretch:
- 1 min couch stretch /side
- 1 min foam roll upper back
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