Team WOD @ FP

@ FF Fusionopolis with Constance and Jenn

25mins amrap
20 walking lunges (3)
Med ball slam 6kg (2)
Pushup (1)

Determine who starts which exercise first by timings from a 500m row.

Jen 2:20
Jenn 2:22
Constance 2:28

551 pushups + 632 med ball slams = 1183 reps
[36 sets of each exercise = 12 full circuits each]

*My 500m row is 20 seconds slower than last time I tried, though I didn't really go all out.  Still very aware of my leg/how much I can ground the heel/the eccentric phase of the movement etc etc.

@ The Box

Co-coached 6pm class with Yang


*Push Press - demonstrate how to rack/re-rack the bar, get into strong set position and perform the movement.  ***Demonstration must set model standard to avoid transference of bad habits (jerk instead of push, still gripping the bar when reracking etc)***
**Keep cues short and sharp.
***Be firm and direct with the class - find a way to get them to listen to and follow your instructions while remaining yourself.
****Be relentless with set up on bar - grip, feet, knee/hip/ankle extension, breathing etc.
*****Check equipment, direct people where to go/what to get if necessary.  Explain movements featured in WOD - good VS no counts.
******For amrap WODs, count down by EVERY MINUTE from 10 - 2mins, then 1min 30secs, 1min, 50secs, 40, 30, 20, 15, 10, 9, 8.....3, 2, 1 - TIME.


Row 500m
coaching
training