We have LOTs of outdoor workout space

Wednesday 191120 Triplet Chipper

Notice over in the corner by the new and very well organized jump rope station (that is also color coded!)- there is a Concept 2 Ski Erg bolted to the wall. Use it today for part of your warm up! Use it often to get the hang of it. It allows us a more upper-body-centric monostructural movement (“cardio”) to develop. For those of you who actually DO some nordic/cross country skiiing- you will like it because it is sport specific. WE also like it because it puts into practice a forceful “hip closer” to go along with our powerful hip openers (cleans, snatches, KB swings, jumping). Other hip closers include GHD sit ups, standard prone sit ups, toes to bar, chopping wood, and ringing the bell with the sledgehammer at carnivals!

Try and be “quick and light” on the handles- at a stroke rate much higher than the row erg. Here’s the short and sweet “out of the box” explanation from Concept 2 about how to use the ski erg. For those of you who want a more in depth overview of using the erg, try watching this one if you want a bit more. PS- please watch the longer one! But by far the best way to get the hang of this new equipment is by USING it! So hop on and take it for a spin. Pay attention to the monitor so you can become a bit in tune with similarities and differences in power output as compared to the rowing erg.

Did Matthew get this lift or not… please explain your rationale as well!

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
35 box jumps (24”)
50 deadlifts (50kg)
1.5 mile run
50 deadlifts
35 box jumps
Post time and scaling

Wednesday 5pm Specialty Mobility Session

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