FRIDAY
| WOD 12 min cap
Benchmark WOD “Annie” 50-40-30-20-10 Reps for time: Double-unders Ab-mat sit-ups
Active: 25-20-15-10-5 Double-unders Lifestyle: 50-40-30-20-10 of single-unders & 25-20-15-10-5 of Ab-mat sit-ups
If athletes are within a sniff of Rx’d today, benchmark mentality should prevail and they should go for it. |
| Strength
For load: 4-4-3-3-2-2 Paused front squats
*Perform a new set every 2:00
Today’s paused front squats are an opportunity to build positional strength. Athletes should aim to start working sets at a challenging load and increase by small increments across sets, pausing for 2-Mississippi seconds in the active depth position. Care should be taken to ensure the hips and shoulders rise at the same rate as athletes rise from the pause, especially on heavy sets |