Last week was practice in proper scaling. Hopefully we have all learned that not doing Rx is OK. We should continue to make choices that challenge us to get stronger by pushing the weight a little bit and going faster, but only after we have correct technique down! We are going to continue to practice scaling this week in ways that work us as hard as we are able, not so we can be the first ones done! Fastest scaled is never the goal! We have some hero wods to practice this on. Be smart about your choices.
MONDAY 9-11-17 "Emily" 10 Rounds for time:* 30 Double Unders 15 Pull-ups 30 Squats 100 Meter Sprint 2 minutes Rest *do not start another round after 20 minutes TUESDAY 9-12-17 Strength WOD: Bench Press 3x5, then: 7 - 2 minute rounds of: 25 Calorie Row* Max reps Push Jerks (205,135)** *scale to whatever calorie you reach by 1:15 on round 1 **take weight from a rack and do whatever weight allows you to do 3-5 unbroken WEDNESDAY 9-13-17 Variation on "Kev" Partner WOD AMRAP in 20 minutes: 6 Partner Deadlifts (405,305) 9 Bar Facing "Synchro" Burpees 50' Partner Barbell Carry (405,305) THURSDAY 9-14-17 5 Rounds for time: 400 Meter Run 15 Overhead Squats (95,65) FRIDAY 9-15-17 Strength WOD: Deadlift 1 set of 5+ then: 10-9-8-7-6-5-4-3-2-1 for time: Deadlift @ 50% of working weight 200 Meter Run SATURDAY 9-16-17 Open Gym from 8-10am