190417 - Quote of the Week Wednesday

WEDNESDAY

QOTD: Favorite outdoor area in Fort Collins?

WARM-UP 
2 mins DU practice, THEN…
Partner up! Two PVC pipes and a light med ball (10# or less)
Down and back (D&B) walk, with 5 squats at each end
D&B walk, with 5 lunges at each end
D&B walk, with 5 thrusters at each end
If med ball drops, five burpees each!

MOBILIZATION
Banded squat in apparatus
Distracted side hip/lunge stretch

STRENGTH: WENDLER SQUAT!
10 EB squat to warm up
5, 5, 5+ 

COACH PREP 
Demo movements
Penguin drill
Air squat practice – focus on FORM, doing them quickly while getting to depth and standing up all the way
Light KB swing practice

WOD:
3 Rounds for Time (15 min time cap):
75 double unders (scale to 150 singles)
50 air squats
25 Russian KB swings Rx: 55/35

Goals: We want to go fast while doing large chunks of work. Get those squats ready for Murph! Aim for completing at least two rounds. Make a plan for the squats!