Friday 120504

Posted by | May 03, 2012 | WODs | 34 Comments

Good Luck to all our PCF Regional Competitors!

Yesterday was difficult, so today is relatively easy. This is a good opportunity for me to describe what relatively easy means. It does not mean you will not be out of breath. It does not mean you will not push hard. In fact, “easy” WODs sometimes leave you feeling worse right after the workout than hard WODs. However, they will not have a drastic impact on you the next day and they will not be drastically impacted by the day before. Today is probably a 10-12 minute effort.

As for snatch balances, they do not make you stronger. They improve your speed and confidence under the bar. If you are having a really hard time lowering the bar, you are probably doing too much weight. We will make you strong on Monday, when we squat. – Aaron PCF

Snatch Balance
3-3-3-3

3 Rounds
40 Push-ups
20 KB Swings (70/53)
Run 400m

Level II
Snatch Balance
3-3-3-3

3 Rounds
25 Push-ups
20 Russian KB Swings (70/53)
Run 400m

Level I
Overhead Squat
3-3-3-3

3 Rounds
25 Knee Push-ups
20 Russian KB Swings (53/35)
Run 400m

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