120508 Tuesday

WOD

Complete 2 rotations of the following:

A. In 3 minutes complete as many rounds as possible at 80-90% effort:

5 air squats

1 burpee broad jump

(6 points per round)

 

B. In three minutes complete 2 minutes on the air dyne for calories @ 60-70% effort

 

C .In 3 minutes complete as many rounds as possible at 80-90% effort:

Barbell row x 10 (load light enough for 10 consecutive reps each set)

Barbell back rack box step up x 20 (10/leg NTE 20″)

(30 points per round)

 

D. In three minutes complete 2 minutes of rowing for calories @ 60-70% effort

 

E. In 3 minutes complete as many rounds as possible at 80-90% effort:

Double unders x 16

OHS w/rope x 8

(24 points per round)

 

F. In three minutes complete 200m of skipping. (Focus on knee/arm drive to not cross midline)

 

Primary goal of 80-90% is continuous work throughout each of the 3 minute periods (meaning appropriate pacing that stopping to catch breath is not necessary). For many this takes practice to learn how various outputs feel. This is a difference between “easy” and “continuous work”. Walking for 36 minutes may be considered easy for many. Running at a pace just below threshold (or the point where arms/legs/lungs start burning) for 36 minutes should not be considered easy. The goal of this workout is to learn how to work for a continuous amount of time at varying degrees of difficultly to improve our overall fitness.

When the primary goal is accomplished the next step is learning how to push just slightly harder the second half of the workout to achieve more points overall in round two.

 

Score is A+B+C+D+E (no F this time).

 

Post score of round 1/score of round 2 with barbell load and box height.