Paramus | 9-19-19 | CF WOD

WORKOUT OF THE DAY
Every minute on the minute for 10 minutes:
3 Tempo Front Squats + Max reps (31X1)
Rest

Rest 5 minutes

Every minute on the minute for 10 minutes:
Weighted Push-ups or Push-ups
Rest

Rest 5 minutes

Ascending ladder for 10 minutes:
5-10-15-20-25-30-35…and so on
Double unders/Singles 2x
*5 Toes to bar after each set

Post results to Wodify.
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COACH NOTES:

3 different workouts and stimuli.
Beginning with the legs at a slow controlled tempo of 3 seconds down, pause at the bottom, explode up and pause at the top. 3 tempo reps with a coach call then max out the minute.
Moving on to an upper body blaster. Partner up and take turns placing the plate on each others back for the weighted push-ups or go solo and perfect the traditional push-up on the floor or bar. Forgo the knee or worm push-ups today and focus on that tight midline.
Ending with a cardio gymnastics WOD that will literally take your breath away. Singles are 2x increasing by 10s. Scale the T2B to 5 knees up or V-ups. Strive to hit 50 + dubs or 100 + singles.