Lots of tough and different workouts this week...most, if not all, have been in the 15-20 minute time domain...so that means it is time for something short and intense.....When doing these short super intense workouts your warm up becomes even more important.....start with something that gradually increases your core temperature then begin to add movements that will increase your range of motion and properly prepare the muscles and tendons for the specific movements you are going to be doing. Each round of the warm up should be more intense then the previous so that by the time the WOD is about to start you are firing on all cylinders and ready to go full out from the second the clock starts. In these short intense efforts you don't have the luxury of start slow and finish hard....it needs to be FULL OUT EVERYTHING you have for as long as you can sustain it....it is this hitting ,or getting as close as you can, to your 100% capacity that will take you to the next level.
WOD
Box Jumps (24"/20")
KB Swings (24kg/16kg)
Sumo Deadlift HighPull (75 lbs/ 55 lbs)*
Reps of 21-15-9
*the weight on this one is light but the idea is power generated...moving a lighter weight faster can sometimes produce more power then moving a heavier weight at a slower speed
A few pics from today's noon hurtfest
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