Have you noticed yourself beating Coach Allie in all the WOD’s lately? She seems to be taking more water breaks, stopping for more rest, and her breathing is just a little harder. Although I am sure you are getting faster and stronger because that of course, is what we do here, but she is also getting slower. Allie is getting slower for a good reason though…we are expecting a new member of CFH in November ; )
Strength WOD
Front Squat x 6
Rack the Bar then
Back Squat x 6
Work your way down the ladder 5 and 5 then 4 and 4…all the way to 1
(rest 2 min between sets, work your way up in weight)
Record your set of 1
WOD
“Annie”
50-40-30-20-10
Double Unders
Sit ups
12 min cap
(For singles on the jump rope x 2 for today, I put a quick time cap on this WOD because the focus should be on going heavy for the front and back squats)
Rowing…