Tuesday 1-21-14

Tuesday 1-21-14

Warm Up: Coach’s Choice Skill: FGB Strategy WOD: Fight Gone Bad Three rounds of: 3 rounds: 1:00 Wall Balls 1:00 SDHP (75/55) 1:00 Box Jumps (20″) 1:00 Push Press (75/55) 1:00 Row for Calories 1:00 Rest After Bash: Recover ONE Nation Competitors: The volume overall for competitors this week is lower than the previous two weeks. Hit what you get as hard as you can, with as much focus as you can. Effort > Everything. Same as Class – including after bash RCF1 Strength Warm Up:  Hip/Shoulder Prep 15 front Squats (Bar) 15 Hip Extensions 15 Pull ups Lifts:  -Heavy single front squat Accessories: -5 sets of 3 touch n go power C & J at 50% -200m sled pull Light/Moderate -100 weighted situps Travel WOD: 3 Rounds for Reps: 1:00 Air Squat 1:00 Suitcase SDHP 1:00 Tuck Jumps 1:00 Pushups 1:00 Double Unders 1:00 Rest New Classes at RCF1! Details here…...