Late Post, Short Post!
PC: Oscar Bravo Athlete: Mikey Dubs!
Hey all, it's late and I don't have much to say other than great squats and full effort on Mon-Tues.
Wed - Thurs brings another challenge and one in which you choose how far you go. Aim to scale up one of the movements in the sequence to slow you down a bit / strengthen that pattern... or go for broke and do a ton of reps - the choice is yours.
With any workout, you do have that choice. You CAN slow down and focus on tech / skill development / strength - so if you're not feeling like crushing it, then back off a bit and you will still be advancing your fitness!
TRAINING WEDNESDAY - THURSDAY
WARM UP: TBA
WOD: DEATH BY PULLUP/DB SNATCH/BOX JUMP
In "death by" wods, you add reps (usually 1) every minute or so until you can't complete the designated reps in that time frame. These always start slow, so focus on excellent execution early to get lots of quality reps in. Later on, it's a mental battle to stay in the game if you're capable of doing so!
These rounds go on a 90 SECOND TIMER
1 Pull-up, 1 Dumbbell Snatch, 53/35 lbs and 1 Box Jump, 24/20 in in the first 1:30
2 Pull-ups, 2 Dumbbell Snatches, 53/35 lbs and 2 Box Jumps, 24/20 in in the second 1:30
3 Pull-ups, 3 Dumbbell Snatches, 53/35 lbs and 3 Box Jumps, 24/20 in in the third 1:30 ...
Continuing this for as long as you are able.
FG2: scale DB to 20-25/35-45, can do step ups FG1: scale DB as needed
CP1: Chest to bar pullups CP2: Ring or Bar MU, 40-45/70lb DB