We have LOTs of outdoor workout space

Thursday 190813 Triplet 30-20-10

Today’s WOD shares a rep scheme that we used a few weeks back.  It also shares one movement: the medicine ball weighted sit up. Once you move from the sit up to the toes to bar, there is a strong possibility that you say this: “wow, those sit ups had an unexpected affect on my ability to do toes to bar!”  Well, that’s the intention- so take a deep breath and get moving. Typically we will use movements in a WOD that are complementary rather than redundant… like the push and the pull of push up and pull up or rowing and a press. Today we DO have some of that if you think about sit ups and toes to bar being hip CLOSING and the wall ball shots are hip OPENING. But as addressed  before- those back-to-back hip closets are going to take their toll… the are redundant. And while we don’t program this type of repeat movements often- it’s good to mix it up.  After all, sometimes life requires of us that we perform the same movements back-to-back.  Since our training his built to mimic life… then that’s the way we train sometimes

Victor finishes the hip drive with some sets of muscle snatch in oly tech class this Wednesday at 5pm

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
30-20-10 reps/round for time of:
medball sit ups (20/14#)
toes to bar
wall ball shots (20/14#)
Post time and scaling

Thursday 5pm Open Training Hour


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