W.O.D. Friday 2/16/18


W.O.D. Friday 2/16/18


Listen up!  We have an exciting new program!

Headed up by our very own Becca Godsey, there is now a training for the Special Olympics in powerlifting, the bench press and deadlift, specifically Sundays from 3-4pm during open gym at CFR.  Already with 5 coaches from our membership, Becca, Lissa Risan, Randy Robinson, Scott Wipf and Leslie Franklin, these coaches are currently looking for more competitors/athletes!

Competitors must be at least 8 years old and have either an intellectual or developmental disability. It really is meant to be something fun and engaging, and for anyone that fits this criteria, so we’re hoping to get a few more athletes to join!

It’s not meant to be intense or competitive if they don’t want it to be, but a social/physical activity for any level athlete to show up and give it their best.  Also a chance though for them to go compete and qualify for the Special Olympics if they’d like!

Here are links to the application forms if you know of someone that may be interested!  If you want to contact Becca Godsey directly, her number is 417-522-3668!

Let’s make this thing bigger than ever and celebrate the victories this team is going to see together!

Forms – Application –  https://somo.org/file/Physical-Form—updated-4.23.14.pdf 

Release Form – https://somo.org/document.doc?id=163

*Coaches – We have a loaded day.  Before digging into below.  This is a great time to find your favorite progression for teaching the pullup and take 5 minutes to have the class play through it with you before starting this gymnastics segment.  Quickly demo each movement such as the ring row, pullup, etc.  No need on the bar muscle up.

For overhead squats, use some mobility movements in the warm up and time during the segment to  really help athletes open up their shoulders, hips, and ankles with different cues and wall therapy.

Skill Work – 10 minutes

Gymnastics Conditioning

Not for time, compete one of these progressions, without coming off the bar (unbroken), for 3 sets within the 10 minutes, rest as needed between sets.

RX – 3 Pullups + 3 Chest to Bar Pullups + 3 Bar Muscle Ups + 3 Chest to Bar + 3 Pullups

Scale 1 – 3 Jumping Pullups + 3 Pullups + 3 Chest to Bar pullups + 3 pullups + 3 jumping Pullups

Scale 2 – 6 Ring Rows + 6 Jumping Pullups + 6 Chest to Bar Jumping Pullups + 3 Jumping Pullups + 6 Ring Rows (only time you break here is quickly transitioning from the rings to a bar)

Scale 3 – 12 Ring Rows + 12 Jumping Pullups + 12 Ring Rows (only time you break here is quickly transitioning from the rings to a bar, and back)

Skill Work – 10 minutes

Overhead Squats

For completion, not time. Complete 3 sets of 10 – 3 second pause overhead squats within 10 minutes (rest as needed in between)

RX – 95/65 lbs with pausing squats

*Scaling – use a lighter weight, just a barbell, or a PVC and complete 3 sets of 10 overhead squats, no matter if you pause or not. Wall Therapy can be part of this (coaches will explain)

Conditioning WOD

As many rounds and reps as possible in 8 minutes of…

6 Bar Muscle-ups
12 Barbell-Facing Burpees (RX – no step up)
18 Overhead Squats 115/85

*If you like to squat quickly, remember if your hips don’t open at the top of the overhead squat, it is a no rep.  Stand completely vertical at the top before descending again.

*Scaling Bar MUs – 2:1 Chest to Bar Pullups, 3:1 Pullups and Jumping Pullups, and 4:1 Ring Rows

Post 3 scores.  What version of gymnastics you chose, what version of overhead squats you chose, and rounds + reps on conditioning!

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