Thursday 170209 Not For Time

When it is posted that a WOD is to be done “For time” the idea is to get it done as fast as possible with total focus and speed AND mechanics. It means to go all out AND maintain proper movement patterns. And yet we know that going at an all out intensity AND managing to keep perfect form is actually impossible. We could talk for a long time about how this works… but let’s leave it at that for now.

Today’s WOD is “not for time” but that doesn’t mean that you should go as slow as possible. Rather, it means that the focus is on very precise, quality movement with MORE strict attention to perfect mechanics and mindful movement that if it were to be done “for time.” Heavy is fine, moving at a purposeful pace is fine… racing is not, sloppy or out of control movement is not. Keep it together, focus on proper movement and breathing patterns, and get the entire four rounds completed.

Hannah and Priscilla starting and finishing a Russian kettlebell swing rep, respectively.

Thursday at 6, 7, 9am and again at 4 and 6pm
Four rounds not for time of:
20 banded hip extensions (2/1″ band)
45m bear crawl (indoor “B” loop)
45m single DB overhead walking lunge (indoor “B” loop w one DB used in complex, alternate as desired)
1 round DB strength complex of unbroken:
5 deadlifts, 5 hang power cleans, 5 push press (two 70/50# dumbbells)
Rest as needed and then continue with next round. Post loads to chalkboard/journal

5pm open training hour session

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