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Friday, 12-5-2014

4
Dec

Friday, 12-5-2014

Today’s post is dedicated to a couple special people in our lives, Rette and Mo, as they will be saying their vows and tying the knot together on Friday afternoon.  I know I speak for everyone at ACF when I say CONGRATS YOU TWO =)
 
8:00am WOD will be “goin up” and busy with the Bride and Groom to be and some family joining from out of town for the big day.
 
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Workout of the Day
Week 1 of 3, Day 3 of 4:
Back Squat   5×4 @ 80%
 
*Go slightly heavier than Mon or Wed loading.
 
Then, there are a couple different scaling options for this sprint chipper workout.  Depending on skill level you may mix & match movements and/or scale weight, depth of HSPU’s and height of wall walks:
 
Scaled Option, For Time:
8 Stone to Shoulders 
4 Wall Walks
12 Chest-to-bar Pull-ups (banded if needed)
4 Wall Walks
8 Stone to Shoulders
 
 
Rx Option,  For Time:
8 Stone to Shoulders 115/75
8 Strict Handstand Push-ups
12 Chest-to-RINGS Pull-ups
8 Strict Handstand Push-ups
8 Stone to Shoulders 115/75
 
Rx+ Option, For Time:
8 Stone to Shoulders 115/75
8 Strict Handstand Push-ups
8 Muscle-ups
8 Strict Handstand Push-ups
8 Stone to Shoulders 115/75
 
 
Post your scores to the Whiteboard
 
 

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