Increased Effort, Decreased Time – CFS

Kristen

Warm-up
90 seconds: Double Unders/Singles
90 seconds: Hollow Rocks
60 seconds: Double Unders/Singles
60 seconds: Hollow Rocks
30 seconds: Double Unders/Singles
30 seconds: Hollow Rocks

Mobility
Thoracic Spine
Quads
IT Band

Strength
Back Squat
3-3-3-3-3

WOD
12 Minute Ascending AMRAP
20 Double Unders
3 Overhead Squats (135,95)
30 Double Unders
6 Overhead Squats
40 Double Unders
9 Overhead Squats
50 Double Unders
12 Overhead Squat
60 Double Unders
15 Overhead Squats

Level 3 (115,75),
Level 2 (95,55), DU increase by 5
Level 1 (75,35), singles

Coaches Tip – Choose a weight for the overhead squats where you can get through the set of 9 reps unbroken.

3 Comments

  • Chad Kucera

    09/26/2017 @ 2:48 am

    Back Squat: 275 across
    WOD: 15+80

  • Jason Barrow

    09/26/2017 @ 12:57 am

    Finished up the last two Team Series wods with Jill tonight.

    Event 3: 207 Rx
    Event 4: 8:21 Rx

    Couldn’t possibly be more proud of Jill. I wasn’t getting a clean on the final set, but she was able to get FIVE of them. REALLY happy with what we did on this first week. On to the next.

  • Alec

    09/25/2017 @ 9:19 pm

    Wow, end of the day and no comments yet?!

    Got through 18OHS, got 12 more DUs.

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