Friday, October 21, 2016

Strength week completed! 

Still lots of fun stuff to do this week to finish it off and into the weekend, but happy to see you all putting up unreal numbers and moving great weight. When we re test again I'll be all fired up to see what you can do with your numbers!

Excited for the Island Throwdown. WODs 1 and 2 are up and they both show off two complete different tests of fitness. If they scare you a little or a lot that is a good thing. Competitions push you outside of you comfort zone and allow you to do things you never thought about doing. That second WOD in particular will be a challenge, but a challenge I know you can all accept and conquer. Be your best you and go into training for those overhead squats with that positive, focused attitude I know you all have. 

Strength

MU/Pullup Practice

We are going to take 10 minutes to work on your strength in both of these movements. If you don't have pullups yet, get after some reps with a partner and/or a band. If you have your pullups, hit a couple of C2B and then get into some muscle ups if that is something you are working on. 

Conditioning

Teams of 3 - 20 min AMRAP - alternate rounds between your group

  • 2 MU's or 6 C2B or 6 Ring Rows
  • 3 Power Cleans (165/110lbs) (135/95lbs) (95/65lbs)
  • 4 HSPU or 6 Pushups
  • 5 Bar Facing Burpees

Crush out these rounds and then rest. Really looking forward to this one and see how working in teams of 3 will go for you all. Go out fast and earn that recovery. Scaling appropriately will be super important for this one so we will be working with you on numbers and movements that best suit you as an individual. First pulling movement (MU/Pullup/Ring Row) should be done unbroken every round as well as the cleans and the pushing movement (HSPU/Pushups). Use a weight that will challenge you though and for the burpees just go fast before you tag off to your teammate.

- Team 782