The Christmas Goose Challenge is now live and on the site. Please visit the Christmas Goose tab above or to the right for more information.
Warm Up:
Scott’s warm-up WOD
Xfit WOD:
AMRAP 10 minutes – This means go hard the whole 10 minutes…don’t save yourself for the last couple of minutes.
10 box jumps (12″)
10 push presses (45lbs/25lbs)
1 lap around the gym (around the cones)
The box jump height is lower than usual but should increase ones speed. Try not to “step up” but rather jump up and down and get in a rhythm.
After the WOD for those that are interested, Scott and I will take about 10-20 minutes and coach how to squat the right way. I would encourage everyone to read the article below on why the below-parallel squat is better than a half-squat. If you weren’t sore after Monday’s WOD you may have been doing the squats incorrectly. If you squat the right way you’ll be able to increase your weight and reduce your times in about everything we do in class.
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7 Responses to 12/14/2011