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6
Sep

Friday 090613

Friday (9/6)
WOD Prep:
A) Wall Slides 1 x 12
B) Scap-Push-Ups 1 x 12
* Squeeze The Shoulder Blades Together for 3 Seconds Then Spread Them Apart.
 
1. For Time:
10.9.8.7.6.5.4.3.2.1 Reps of: Jerk (135w/185m)
2.4.6.8.10.12.14.16.18.20 Reps of: Pull ups
* Perform 10 Jerks Then 2 Pull-Ups.
** Continue this process by decreasing reps on the Jerk by 1 and increasing reps on the pull-ups by adding 2.
* 20 Minute Time Cap
 
2. Overhead Squats (Pausing) 5 x 5 @ 40%1RM
* 3-5 second pause at the "rock" bottom of each rep.  Lighter and lower is better.
* Rest 1 Minute Between Sets
* 12 Minute Time Cap
 
Injury Prevention:
* Hold For 1 Minute Per Side
* Hold For 2 Minutes
 
Fall Face Off 2013 Events
Event One

Event Two

Event Three

Events Four & Five

Event Six

 
 

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