Trevor Mania! Coaching, yelling, video, all the components for a Chinese Fire-drill!
Warm - up:
Run 800m
15 Wall Balls (you pick the weight)
(2 rounds)
WOD:
20 DB Thrusters (m=30, w=15)
1x through Plyo Box Course
20 Double Unders (DU's)
30 Ab Mat Sit ups
10 Kettlebell Swings (m=24k, w=16k)
L1 = 4 rounds
L2 = 3 rounds
L3 = 2 rounds
15 Wall Balls (you pick the weight)
(2 rounds)
WOD:
20 DB Thrusters (m=30, w=15)
1x through Plyo Box Course
20 Double Unders (DU's)
30 Ab Mat Sit ups
10 Kettlebell Swings (m=24k, w=16k)
L1 = 4 rounds
L2 = 3 rounds
L3 = 2 rounds
5 comments:
Nice WOD. 18:37. Have a great weekend everyone. Need to plan another beach gathering - maybe late afternoon.
Tough WOD today, but great combination of movements. Finished L1 in 17:50. Everybody have a great weekend, see ya'll Monday.
Very good. Lot's variety. Thrusters are killers but better than burps. 11:19 for L3 (two rounds). Boxes too close for comfort. Was fun - like it when the coach + members can hang out after, get some instruction and ask a few questions. richard
Great group today with a great energy! Too bad it didn't help improve my time. 21:23. Have a great weekend!
Great comments. Thank you all for participating! All the movements were structured by design today. Box jumps after thrusters are extremely difficult...similiar to rowing after deadlifting. Pre-fatigueing any muscle with a weighted movement then continuing to a rapid/ballistic explosive movement is really tough for the body to handle.
Part of the challenge next time should be to push yourself to only step up on anything over "20 inches". Anything 20" or less-you must jump onto. This will condition your fast-twitch (Type IIa muscle fibers) more efficiently. I agree that you should push for time...but our first priority has to be technique. I know you will all agree that a plyometric box jump is much more stimulating than a step up. I will also be bumping the DU numbers up a little. I think on the upcoming workouts we may switch to 4-5 singles to 1 DU. (Don't get mad at me Katy!)
You guys all did great. I hope to see you all at The Journey Church Today for a sneek preview of pictures from our Guatemala trip. I think the presentation is only going to last 5 min or so...
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