October 16, 2013

Merisa

Merisa representing at the OC Throwdown qualifier.

Merisa was chosen to preview the first qualifier WOD along with other athletes, including CF Games athlete, Patrick Barber.  As expected, Merisa cleaned the floor with them all and had an amazing performance.

STRENGTH:

Front Squat

3@75%,

2@80%,

1@85%

3@80%,

2@85%,

1@90%

 

WOD:

Fitness:

The CHIEF

5 x 3 minute AMRAPs:

3 Power Cleans (135/95)

6 Push Ups

9 Squats

(1 minute rest between AMRAPS.  Start next AMRAP where you left off.)

 

Performance:

Same format as THE CHIEF:

3 Squat Cleans (155/105)

6 HSPU

9 Pistols

Supplemental Performance Training:

KB Swing Breathing Ladder:

1,2,3……..20     (70/53)

Every time you swing, you set the KB down to pause only for the same amount of breaths.

This is an exercise to make you more aware of your breathing and to focus your mind on controlling your breathing.  Instead of quickly panting away 7 breaths, make each breath count by making them slow and deep.

 

Only one thing today for Supplemental.  Don’t do anything else other than mobilizing.

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806