Hey Vic City,
We talked about the great turnout that we had at the Murph event. If you did it, you probably felt the soreness for a few days. The combination of the volume and the intensity takes a toll on the body, but sprinkling similar WODs in training, leads to a fantastic training effect. As I posted in a blog a few months back, we will be doing a few more Hero WODs on Saturdays, but not every week.
Some weeks will be spent prepping for the actual WOD, similarly how we did for Murph. We spent last Hero Saturday prepping, and this upcoming weekend we will take on. The WOD we will be doing next is "NUTTS." Although not as long as Murph, Nutts has some good variety of movements, and 'Nutts' is in memory of a Canadian.
'Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.'
Join the Facebook Event page for WODs details.
Training Monday - Tuesday
Warm-up: 3 rounds: 10 KB deadlifts (single KB), 8 Russian KB swings, 4 push press per arm with KB. 1 samson lunge per leg between rounds
Skill: barbell complex -1 power clean, 1 fs, 1 jerk E90s x 5 @ approx 70%.
Rest 4 min
Add weight (to ~80%), repeat complex for another 5 rounds
Rx: 30 sec TTB, 30 sec rest, 30 sec du, 30 sec rest x 6 for max total reps of ttb and du
FG2: heavy rope singles
FG1: Hanging knee raise, du or single skips
TG: Double crunch, single skips
CP: Heavy rope doubles