09/28/2016 Fifteen Rounds of Fun

"I'm always trying to turn things upside down and see if they look any better." - Tibor Kalman

“I’m always trying to turn things upside down and see if they look any better.” – Tibor Kalman

 

 

 

 

 

 

 

 

 

 

 

 

 

The row/run/snatch workout yesterday was a doozie!  We saw a lot of names on the whiteboard with awesome WOD times, and some heavy weights going up with great mechanics.  Many of our athletes have come a long way with their snatch form and it’s really showing in the amount of load they’re moving!  The amount of prep work and drilling that goes along with the workouts has made a big difference for most of us.  Consistency is the key, and it’s also one of the most challenging obstacles to overcome.  Kudos to you if you are getting your workouts in regularly and seeing the results!!

WOD:

9 Lateral Barbell Jumps
7 Pushups
5 Front Squats (75/45lbs)
15 Rounds

Make sure you have some sort of counting plan for this one, because you will definitely lose count if you just do it in your head! The goal is to be able to perform 1 round per minute. Nothing should need to be broken up, for anyone, so scale the movements accordingly. Especially the Pushups, if you don’t think you can hold 7 Pushups for 15 rounds, then either start Rxd and go to a scaled version when you start failing, start on that scaled version and keep the intensity high the whole time.

The Lateral Barbell Jumps are done laterally/side to side over their Barbell. You will need to add a little height under empty Barbells by stacking plates, or you can use Paralletes to jump over.

The Front Squat weight is supposed to be very light. 5 Reps shouldn’t really feel like anything for most people and it shouldn’t slow anyone down.

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