There is no strength or skill today. The coach will spend plenty of time on the warm up, going over pull ups and thrusters. We are in the middle of a pull up cycle so this workout will be a good chance to test your new strength. There are two reasons for days we just have a WOD. One, to enable the coach to get more hands on and technical with the class. Longer warm ups and more coaching lead to better athletes and less injuries. The second reason is for you to put all of your effort and energy into one thing. If we just have one thing on the docket you will try harder, because you are not saving yourself for anything.
WOD
“All The Way Up”
3 Minutes on 1 minute off – 5 Rounds
12 Thrusters
15 Pull ups
Max Cals on the Rower
Fitness: 75/55
RX: 95/65
RX+: 115/75 (chest to bar)
Coaching Tip: We are looking for a low to moderate weight on the thrusters. The first few rounds should be 12 unbroken thrusters. The pull ups should be done with a progression that allows you to move through them. Doing 15 single pull ups is not what we are looking for. The cals on the rower should be something you attack each round. The score is cals so you push yourself on that portion. If we have more athletes than rowers we will do a 2 minute staggered start.
A few shots from Kids Night are below. We will definitely have another one. It was great to see the gym get used for such a fun event. Thanks to all the parents who came out to support!
