WOD - Friday, 2.20.15

Hope everyone is staying warm!  No better way to heat things up than come out to Friday Night Lights tomorrow.  Briefing kicks off around 7:15PM.  WOD begins promptly at 7:45PM.  If you haven't signed up yet but want to participate text your coaches or call the gym and we'll take care of getting you all setup.  This workout will be a great prep before the Open and is scalable for everyone.

Some highlights from FNL II

Get yourself signed up for the Open at games.crossfit.com  What's it all about?  Taking a quick watch of this video.

Today's results.



One quick bit on muscle-up technique.  So many of you are so close to getting your first one, or linking more reps together.  Today Janey did her first WOD with muscle ups in it after getting her first muscle up sometime last month.  One of the reasons Janey is having success (in addition to months of strength and technique work) is how much hip drive she's developing during her kip.  When we say "open your hips" (whether in a pull-up, chest to bar pull-up, or muscle-up) this is what we're really talking about.

Left side "closed hip" before opening her hip and firing up on the right side.  That explosive hip drive transfers over to all sorts of other movements like higher box jumps, better pull-ups, and more weight moved on cleans and snatches.

Left side "closed hip" before opening her hip and firing up on the right side.  That explosive hip drive transfers over to all sorts of other movements like higher box jumps, better pull-ups, and more weight moved on cleans and snatches.

 

WOD for 2.20.15

Warm Up

Row 250m

14 walking lunges

30 second handstand hold

30 second squat hold

Duck walk one length

Strength

Back squat 5x5

First set at 70%, increase weight by feel each set

1 set every 2:30

WOD

Row 500m

-then-

4 rounds:

10 KB Goblet Lunges (53/35)

5 Wall Walks

15 Goblet Squats

5 Box Jumps (36/30)

FITNESS

5 GHD sit ups

10 Wall Balls

10 Pushups

3 Rounds for Quality

EMOM

5-7 strict pulls

8 minutes

WOD

12 minute AMRAP

12 burpees

20 lemon squeezes

25 Goblet Squats (53/35)