When you look at today’s WOD you might think you have done it before. But you haven’t… it is simply reminiscent of the most recent Whole Life Challenge pre/post test WOD from April/June. This is to get us in the spirit of the WLC that is beginning at the end of this week. In fact, the PreTest will be run in all WOD classes Thursday this week as well as in the Saturday 8:45am “make-up” session.
So, back on April 27th and 29th then again June 25th and 27th we did a 4 round couplet with dumbbell thrusters with burpees sandwiched by some 800m runs. Do you recall that it was pushing a 20 minute time domain for most athletes. Today we are limited to only 3 rounds of that same couplet… but we start off each round with about 1:30-2 minutes of monostructural movement (single motion, repetitive ‘cardio’). See if you might go a little heavier with the dumbbells today! See if you might venture an educated guess at your approximate finish time. Also, single unders will be going at a 2:1 substitution OR the equivalent of about 2 minutes of double under practice
Jess gets it done going backwards while Sister Shelly gets in her KB swings.Monday 7, 9, 10am, 4, 5pm WODs
Midday Open Training Hour at noon, Strength Class 6pm
For time:
400m run
16 DB thrusters (40/30#)
8 burpees jump over DB
500m row
16 DB thrusters (40/30#)
8 burpees jump over DB
150 double unders
16 DB thrusters (40/30#)
8 burpees jump over DB
Post load and time to chalkboard/journals
