Tempo, tempo, tempo…

So this week’s programming has a lot to do with tempo. We are experimenting with known movements but with different timing or different range of motion. Constantly varied… Always learning!!

Wednesday
All Levels
Back squat
5,4,3,2 tempo:20×1, (meaning 2sec on the negative movement, 0sec pause at the bottom,x=explode up, 1 sec pause at the top)
Rest :20
Max effort push-up (tempo:22×1)
..then
5 rounds
45 second row@95%
Rest appx 2min

Beginner
Hang power clean review
15 minute hang power clean review

8 minute am rap
6 db hpc
7 db front squats
200 meter run

Rest 3minutes

8 min amrap
8 burpees
10 wall balls
12 mountain climbers

If you are confused about all of that…come to class, that is why you have a coach. If you are I treated in taking a bit more time to learn the skills…come to the 4:30 beginner class!!
If you have questions…feel free to ask here, in the comments…



Mobility WOD