Saturday WOD 27/10/12

27 Oct

Brass Monkeys!

Well winter arrived this weekend.  So this required a structured warm up to get you in the mood.

2-4-6-8-10-8-6-4-2- of Squats, press ups and sit ups.  Remember warm ups are a great opportunity to work on your range and quality of movement.

Strength was the back squat today with 67.5% of our working 1RM for 3×10 sets.

After burning through this we looked at ring rows techniques. How to scale both up and down. What they bring to the Crossfit party, like how to strengthen your dish shape along with secrets such as contracting your pectorals to take some of the load.

WOD

We looked at HSPU last week so this is why.

21-15-9

Hand stand press up

Hang Power Cleans for time.

A great effort all round especially Cian with his first WOD with HSPU Rx’d.

A big thank you to all of you with your patience and consideration in setting up and organising the WOD today big classes require great team work and you all stepped up.

 

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