15 Aug WOD- Saturday, Aug 16

This weekend CFPH has 6 athletes competing at Moxie Madness in San Jose!! Go “Team Phat” with Colombo, Wilmer, Ed, and Tovah. Kristen and Alexis will also be competing on other two other teams. This is a two day competition with 5 events, including a swimming WOD! Brutal! You can see the details here.

SKILL OF THE MONTH: HANDSTAND PUSH UPS – Come early, stay late, open gym. Do the homework to become closer to HSPU.
Week 8/11-8/17/14:
1. HS hold against wall, 2×30 sec
2. Handstand scapula push-ups 2x10reps
3. Negative HSPU to blocks or floor 3×5
4. Forward rolls 3×8

WOD- Saturday, Aug 16

Strength:

Accumulate 3 min Weighted Plank hold
(on elbows with DB or weight plate on back)

Lv1: 25/15
Lv2: 35/25
Lv3: 45/35

WOD: “20 bucks” (28 min cap)

5rds for time
20 Wall Balls
20 Box jumps
20 KBS

Lv1: 14/10, 20”/17”, 25/18
Lv2: 16/12, 24/20”, 35/25
Lv3: 20/14, 24/20”, 53/35

WOD Prep with Yasmen- how to prepare before the WOD
1.Banded Heel Cord- Anterior Approach
2. Couch Stretch
Shoulder Opener with Lacrosse Ball

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