Wednesday, October 16, 2019

WOD Wednesday #112

3 rounds for max reps of:
  • 1 minute of burpees
  • 1 minute of wall-ball shots
  • 1 minute of deadlifts
  • 1 minute of med-ball sit-ups
  • 1 minute of hang power cleans
  • Rest 1 minute

♀ 14-lb. ball, 75-lb. deadlifts and cleans
♂ 20-lb. ball, 115-lb. deadlifts and cleans

This workout is awesome. It is based on Fight Gone Bad, and the stimulus we are looking for is pretty much the same. "We designed this workout so that we move at one activity for one minute. And just at the point when the localized muscular endurance would be a significant factor, we cut and shift gears into a different movement" (Glassman). Your task is to commit to working for the whole minute, the only rest you get is the transition to the next station. Your scaling should try to match this objective. Pick loads that will not stop you. We want you on that line where your body wants to stop, but your mind knows you can keep going. That is it, there is nowhere to hide here! Don't hide!

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