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Locked & Loaded WOD Whiteboard Explanation 5.13.20
Warm Up
3 Rounds:
6 Samson Lunges + Air Squat
8 Prone Lift Offs
10 Alternating 90/90 Hip Rotations
Strength
1-Arm Front Squat+1 Lunge:
3 x 6-12 each
4 seconds down, 3 seconds up on Squats only. Lunges at normal tempo. Increase volume by 1 or 2 reps from last week.
Conditioning
6 Rounds:
1:00 AMRAP, 1:00 Rest
6 each 1-Arm Front Squats
12 Sit-Ups
High intensity, but try and maintain or improve across rounds.
Post work to comments.
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Fit 55+ Gym-less WOD 5/13/20
Warm Up
3-4 Rounds (at a deliberate pace):
6e Standing front Leg Raises
6e Bird Dogs
6 Plank to Down Dog + Calf March
20 Jumping Jacks
Strength
4-5 Sets (each):
6-8e Single Leg Romanian Deadlifts
:30 Prone Thumbs Up “W” Hold
Modify the Deadlifts to a split stance as needed.
Conditioning
6 Rounds:
In 90 seconds, working at a continuous fast pace, complete as many sets as you can of…
20 Low Box Runners (left + right = 1 rep)
10e Single Arm Tall Muscle Snatches
Max Backpack Swings in remaining time
Rest 1:00 between rounds. Begin each round with the 20 low box runners.
Post work to comments.
Today in CFSBK History
Last week we reached deep into the archive to let you know what was happening at CFSBK on May 5th, 2010. This week we fast forward to May 13th, 2014, when the blog featured “The Master: An Interview with Bob Semmens and Coach McDowell.” It’s an awesome interview with CFSBK Masters athlete Bob S. (pictured above) and deals with his experience as a Regionals Masters athlete. In the comments section there were kind words for Bob and rooms for rent.
Question of the Day
What’s the most memorable music video of your childhood?
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