? & !
Warm-Up
500m Run
Burgener Warm Up w/ white bar & 45# Bar
Snatch Tech. Work
Part 1 ~ 3RFT:
6 Snatches (145#/100#)
200m Run
REST
Part 2 ~ 3RFT:
50m Sled Pull (90#/70#)
200m Farmers Carry (70#/55#)
Britt ~ 9:30 (135#) / 2 rnds i think
Val ~ 8:14 (85#) / 2 rnds i think
Des ~ 8:26 (65#) / 14:20
Jacob ~ 7:53 / 2rnds + 100m Sled pull
tb ~ 6:51 / 18:47
STAN ~ XX / 16:00
First WOD was very interesting...unreal combo of strength and cardio... My lungs were about to burst by the time I hit the 100m mark for the 200m Run. When we have lower reps but higher weight in these types of WOD's it makes for an interesting dynamic. You must FOCUS on technique and EXPLODE on movement...Remember SMOOTH is FAST...
Watching Britt (who is very smooth & technically good at snatch) was just missing the top of the snatch...He really had to take some time to get focused... I know he was frustrated, but watching him work thru it and NOT give up or get discouraged was awesome! This is what life is about...working thru tough things. NOT avoiding them! Taking on challenges that may seem easy, but you find out are difficult...& persevering anyway!
Second WOD was just plain grinding...something new and different (sled pull b/t legs) and the grind of HEAVY farmers carry for 200m...WOW!
Suggestions for the month:
MF ~ Breathing Burpees: 10 consecutive burpees, then take 10 slow deep breaths, repeat 2 more times for a total of 30 burpees the first week, add a set the next week for a total of 40, add a set the 3rd week for a total of 50...Do this 3 times a week for your warm-up or at home with the Family (this is a great activity to wake up with!)
With breathing burpees you can breath as much as you want DURING the exercise, just work and controlling the breathing while resting.
Val ~ Eccentric Pull Ups: Get yourself up (chin above bar) then lower for a 6 count...if you can make it an 8 count...even better! Repeat for 2-3 sets of 3-6 reps during warm-ups!
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