Group WOD
WOD#1 Run 1 mile for time
WOD#2 “Movement Improvement” (u pick 1 movement and the second movement is the air squat)
In the two minute drill you pick a CrossFit movement that you need to improve on or want to increase your work capacity. Push Up/Pull Up/HSPU/Ring Dips/Wall Ball/Double Unders/Sit Up
You will have 2 min to do as many reps as possible take a 5 min break then 2 minutes to do as many Air Squats as possible.
For the next 30 days you will add these movements to your warm up and increase the reps. We will do the two minute drill again after 30 days and see how you have improved.
Vinny – This is a great idea.
Strict Knee 2 Elbows for 2 minutes = hurt from forearms down to hip flexors.. I like the idea of working on these though, they need work for sure!
Hmmm maybe it was better that I missed this WOD. Just kidding. It’s killing not being able to get in more often.
yeah those knees 2 elbows were brutal
Okay, I’m a few day’s late: Ran 1 mile in 8:38, did 71 squats in two minutes…need some work!
Ran 1 mile in 7:41
Wall balls – 36 (BRUTAL – definitely need some work!)
117 squats… Whooo hoooo!