WOD: Tuesday

WODs May 11, 2020

Congratulations to Alexis James for being our member of the month- You rock!!

Warm-up:
3 rounds of:
Bearcrawl + 10 Squats
Spiderman + 5 Push-ups

Mobility:
Kosack stretch> Dragon
Ankle stretch/pistol sit + pulse

3 Stage goblet squat x 5 reps

Single leg squat (Pistol) progression and practice

Workout:
Squat technique
Tempo Squats 7 x 3-5 repetitions
Front Squat/ Overhead Squat

Advanced athletes:
Single leg squats 5-7 sets x 6-10 repetitions
*Watch movement video for progression guidance

Part B:
For time:
Males: 30-24-18-12-6 Push-ups
Females: 20-16-12-8-4 Push-ups
*Sets must be unbroken for RXD
*8 minute cut-off
*Aim to improve on last result.

Photo: Part of our workout selfie series- Jo & Andy joining us pool side 😀
Remember a Coastal shirt is up for grabs for best photo this fortnight. We have some strong competition.

chris

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WOD: Friday

*Please note that Validations will only occur from 3.30pm onwards today. All other sessions will simply do the workout as the normal workout of the day. If you are competing on Saturday, feel free to come in and work skills, strategy or mobilise etc. CrossFit Open 13.2 5 Shoulder to Overhead 52/35kg 10 Deadlift 52/35kg 15 Box jumps 24/20″ Post total reps to comments. Please read the full workout description – here. If you are a registered competitor, please make sure you have watched this video and are familiar with all rules and regulations.