Last Thursday we hit a pretty challenging skill/gymnastics WOD that was based on doing a certain amount of work every two minutes. It was a challenge and it left people a little more tired than usual for the WOD. Just remember that it is OK if you feel challenged before hitting the WOD. Some days the skill work will be a light warm up, other days it will be hard to complete, and some days we will just jump right into the workout. It is all part of the big picture. The point of the complete ____ every minute or 2 minutes is to ensure everyone is getting through most of the work at a decent pace. When we do 10 minutes of handstand work or 10 minutes of muscle up work we do not see the same volume of work across all athletes. This ensures that everyone is working on their progressions. They can be boring, but I promise they will make huge difference in the long run. #gainz
Baltimore Endurance Club- Info Meeting is Monday, August 31st at 7pm- More info here- Baltimore Endurance Club
Skill WOD
Every 90 seconds for 12 minutes
5-7 Dragon Flags (start at the top, then slow and controlled all the way down. Use the bottom of the uprights to hold on to)
12 Bent over underhand grip barbell row (use the same load for all 8 rounds)
WOD
40 Double unders
200 M Run
10 Pull ups
13 min AMRAP
Fitness: 60 singles or 20 doubles
RX: 40 Doubles
RX+: 40 Unbroken DU’s/Chest to Bar Pull Ups
Alex hitting a big back squat during the CFH Total Night last Friday! Notice the depth, knee and hip position. Great technique for being in the bottom of the hole with a heavy load. Alex spends a solid 20-30 minutes on his mobility before class and it shows in his range of motion and technique.
