The point of today’s WOD is to push your partner to go all out. You will limit your partner’s ability to get more reps done because you are rowing to finish your 1000m as fast as possible… and when it is their turn to row- they are going to do the same to you. So you will have to push through your mental and physical barriers and keep amassing those DB C&Ps and pull ups while your partner struggles to maintain that wattage and keep that stroke rate up there. Then you both get to rest for 3 minutes and go for it again!
In today’s case, you are pushing your partner to work at an intensity level not just beyond their comfort level.. but beyond their normal high level capacity- over the edge and a little bit more. This is where the discomfort lies, this is where improvement is found, this is where the magic happens- the progress is uncovered!
Luke is getting in as many kettlebell swings as he can these days- because he never really knows just exactly when that baby is going to arrive!Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm.
Midday Open Training Hour and 5pm Gymnastics Specialty
Weighted pull ups
10 minutes to work up to a heavy set of 5
Post 5RM to chalkboard/journals
-then-
Partner Nemesis WOD
4 rounds of work each followed by 3 minutes of rest,
Each partner does 2 rounds of rowing and 2 rounds of pull up/DB hang clean and press
Round 1,
Partner A- row 1000/800m
Partner B- max reps of 10 hang DB power clean and press (50/35#) and 10 pull ups
Rest about 3 minutes
Round 2,
Partner B- row 1000/800m
Partner A- max reps of 10 hang DB power clean and press (50/35#) and 10 pull ups
Rest about 3 minutes
Round 3,
Partner A- row 1000/800m
Partner B- max reps of 10 hang DB power clean and press (50/35#) and 10 pull ups
Rest about 3 minutes
Round 4,
Partner B- row 1000/800m
Partner A- max reps of 10 hang DB power clean and press (50/35#) and 10 pull ups
Post each athletes’ total number of reps completed and load lifted
