We’re back on that World Wide Net! WOD’s for Wednesday 8-10-13August 10, 2016
Sorry for the delay and apologies in advance if there any more absences. Many of you have graciously offered to help, but for now the best thing you can do would be to dish out your best roundhouse kick to the face of any ATT employee you come across.
Kids Camp is underway. Parents, you are encouraged to take photos and please share if you’re so inclined. Based on the success of the Kids Camp we are exploring starting a CrossFit Kids Program at the end of the month. Details soon to follow.
Anyway, Here’s the WOD for Wednesday
Open Prep- This is your ZONE 1 recovery day. 30-40 minutes of uncomfortable but sustainable activity. While you need not place a premium on quantifying your effort, you want to be doing progressively more work per minute as time goes by.
CrossFit- Wednesday is Weightlifting.
A- Push Press 5 sets of 3. Warmup to a heavy weight and then get 5 working sets at that weight. (shorthand for this is ACROSS as in, “I used 135 across all sets”.)
B- Sumo Deadlift 5 Sets of 3, Across.
a1- Top Half Only Shoulder Press. 3 sets of 8. Touch your forehead and push your head quickly through your elbows.
b1- GHD Back Extension. 3 sets of 12-15. Slow temp
C- Resisted External Rotation with Dumbells 2 sets of 20.