Pre WOD: 10 min AMRAP of:
10 V Ups
10 Shoulder Blade Retractions
10 Strict Toes to Bar
10 Hanging Shoulder Blade Retractions
WOD: The Bear Complex: 5 rounds of:
7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
This is to be done as heavy as possible
The week to come…
Monday: The Bear Complex!
Tuesday: Pull work and a great triplet.
Wednesday: The Chief!
Thursday: 7 reps per minute (easy peasy).
Friday: Petranek Baseline!
Simple, yet effective,
Team WOD: For completed challenges:
5 mins to complete:
4 mins to complete:
100 Hang Power Cleans (125/80)
3 mins to complete:
100 Russian Kettlebell Swings (24/16)
2 min to complete:
100 Shoulder to Overhead (65/45)
90 seconds rest between challenges
For whatever reason, this particular workout always gets to me. There is something about it that makes me want to adjust it and optimize it to the point of perfection. Slowly, but surely, it is improving and the following changes are the latest step in its evolution:
Hang Power Clean load increased 10 lbs for the men and 5 lbs for the women.
Shoulder to Overhead load was decreased from 75/55 to 65/45
The rest between each challenge was increased from 60 seconds to 90 seconds.
Please let me know how the changes go and what tweaks you think it may need.
Team WOD: 4 rounds for time of:
30 Over the Box Jumps (24/20)
30 Russian Kettlebell Swings (24/16)
Partners can work at the same time afer the row has been finished for each round.
When: Meet at St. James Avenue at 9:30 AM today!
Where: St. James Avenue and then all over Boston proper
What: Coach Angelo has prepared a special treat for everyone who is planning on playing. From the man himself:
Coed Teams comprised of 3 – 4 members will be given 3 hours to explore Boston’s many unique and historical landmarks with the task of building more fitness and promoting the RCFBB Endurance program. Each team will post their completed “fitness assignment” on social media for real time verification. The first team to finish all of their assignments or the team with the most completed assignments by the time cap wins bragging rights and a very special grand prize!
Email Coach Angelo with Teams and Team Names or your interest to participate and he will get you set up on a team. email@example.com
May the odds be with you,