Reminder that we will be sending out an email to all of you later this evening that will include details on equipment returns (or staying leased out), schedules, how to register for Sessions, and more.
So ready to see all of your faces again!
WOD
CFSC At Home
Every :90
15 Plate "Speed" Squats
x5
+
10 Rounds
25 DU
50m Plate Carry
EC
:30 Plate G2OH
:30 Bent Over Plate Rows
:30 Hollow Rocks
:30 Arch Rocks
:30 Rest
x4
Find full info HERE
Got a home gym? Or still have access on base? Check out our regular strength programming for Wednesday, May 6th here:
WOD
E2MOM
10 "Speed" Back Squats
x4
NOTES
- "Speed" squats: You are still staying under control through the entire lift, but your last rep should be just as fast as your first rep. There should be no resetting at the top. Just as if you were cycling "air squats" in a WOD, that tempo but full ROM and control. This will greatly bring your weights down.
- Good warm-up and get "primed" to squat at this tempo
- Find a good starting weight by hitting a set of 10 with no weight, and maybe another set of 6-8 with LIGHT weight and see how that feels.
- Build as able
- NO belting for the day
+
CFSC “At Home” WOD
**Metcon only - not the Plate Squats**
(details at link above!)
