Squatting on the Clock

JT Scott | 06/02/2019 | 3

You may notice the new whiteboard posted in the hallway when you get to class this week… it’s an open invitation for you to use it for a bit of record-keeping. Now, just to be clear, it’s NOT a competition: no one cares if you have the biggest back squat number on that board. But whether you use an app, or a pen&paper, or write it in the blog comments, keeping track of your lift numbers and benchmark WOD performances is enormously useful. Knowing your history can help you in tracking your progress, setting your goals for any given day of lifting, or just making a plan for how to scale workouts appropriately.

So thanks to Michael and Nelly, we’ve got one of our giant whiteboards repurposed into an easy way for you to mark up your results and keep track of how you’re doing. Again, this isn’t a competition… just an invitation to keep track of how you’re doing.

For today’s workout, it’s a flipped up kind of day here and we’re get started with a lightweight cardio hammer that leaves you no time to rest. This will have a similar feel to the AMRAP 10 workout of 100m/Burpee from Friday, but we’re stretching out the run a bit longer… there’s still no time to sit around or dawdle, though. Run hard, go unbroken in the KB swings, and push the pace on these air squats so you can hit the bricks hard again for the next round!

Once done with that, you’ll be hot and heaving and be plenty limber for getting at the heavy back squats. The goal is to spend 12 minutes building that up to a significant weight, and then we’ll go on the clock for 8 minutes on-the-minute to hit that double.

WOD:
AMRAP 10
200m Run
15 KB Swings (1.5/1)
15 Air Squats