The basic and the complex
This week we will be starting with a new daily warm up, which looks like this:
3-3-3-3-3 pushups, superset with
3-3-3-3-3 pull ups
3 second loading, 3 second hold, 3 second ascent/descent
We’ll be working with you to get these scaled just right (without bands), the idea being that we’ll do this every day that we’re here to build consistency in our basic bodyweight strength. This will (especially at first) take more mental energy and focus than our volume training approach, but it can also give us huge results if we dedicate that focus to this part of class every day.
Our new cycle will also include more technical movements in our strength/skill portion of class, building on the raw strength we gained last cycle. Get ready for some new movements as well as new ways to approach well known movements!
STR:
Low bar back squat
2-2-2-2-2
WOD:
50 burpee box jumps (24/20)
So this is Tuesday’s WOD, right?
LLBS: 245# PR
WOD: 4:48 Rx
LBBS: 155# – takin it easy because of my ankle
WOD: 4:34 @ 20in. Was surprised that this workout was pain free for me. Fun and fast!
Ben, you were the talk of the 7:30 – awesome work! And then Niki made it look easy, too. Oof!
LBBS: 135#, shoulda gone up a little faster and surpassed that to try for a PR.
WOD: 9:24 with 20″ step ups. Not so fast or fun, but it wasn’t as Horrible as I expected :).
Woot, thanks!
WOD: 5:32 Rx
As expected, the first minute and a half went well… then things went downhill.
LBBS 175# PR
WOD 5:22 Rx
WOOF!
late-to-comment creepster says that i can’t wait to try this WOD on my own