Saturday

BIG NEWS!

the N.W. sectionals WODs came out for next Saturday! Coach Scott is in an all out push right before the games to make sure and qualify for regionals!

Here they are, the first two workouts on saturday for the games

WOD #1

Every minute, on the minute, for 8 minutes of:

run a short distance (not specified)
max reps shoulders to overhead 155#/105#

-

WOD #2

 For time (12 min cutoff):

40 HSPU (must complete within 5 min)

40 FSQT @ 155#/105#

I know Im glad I dont have to do max OH press for 8 minutes! that is going to rock the shoulders.... then WOD #2, 40 HSPU?!?!

So, its my job to program his wods for the next few days. I want to make sure his shoulders are ready and that his conditioning is as good as it can be.

Todays wod was hard.... I planned it to be extremely difficult, mission accomplished.

NW regionals prep WOD

21-15-9

#115 thrusters

#212 Deadlift

muscle ups

heavy weight, big range of motion, all musle groups, body weight movements, high intensity, this wod has it all.

I coached Scott as he went through it first. He did great, his strenght is strength. So, he pushed through the Thrusters and DL pretty well. The muscle ups really slowed him down.

On the other hand, I suck at thrusters but can knock out the muscle ups out pretty well. The saying holds true, you have to be good at everything, not specalize in anything.

Results:

Scott 21:17

Corey 20:06