Wednesday 15th July
Warm-up
Metcon (AMRAP – Reps)
AMRAP 15
3,6,9,12 . . . .continue going up by 3 reps
Thrusters
Burpee Box Jumps / Burpee Squat Jumps
————-
Scaled/Silvers:
AMRAP 12
3,6,9,12 . . . .continue going up by 3 reps
Thrusters
Burpee Box Stepups / Burpee into Air Squat
“A tricksy little one this, no one likes it when the numbers keep going up, especially on an AMRAP, what kind of cruel and unusual torture is this?
Because we’re starting with small numbers your first 2-3 rounds should be a sprint, you’re hammering away hard at those reps, exhausting yourself before you settle into your pace, if you want to see the most gains you need to sacrifice a little comfort, the more pain you put yourself in early on the more you will get from this WOD.
Anything containing thrusters is obviously the work of the Devil, there are a few pieces of advice I can give that will ease your thruster pain though, take your time and at the top of the movement, when the weight is over head and you are reaching up, breathe, this will give you time to brace yourself for the next rep but it also gives you a pace to work with and will allow you to stay unbroken on much larger sets than you think you can. Be patient, let the weight come down to you before you start to squat, if you rush ahead of it and squat whilst the weight is coming down to your shoulders all you’re doing is giving it more time to accelerate which means that when you catch it at the bottom of your squat it’s much, much less pleasant and let’s be honest it was never going to be a lot of fun anyway.
Burpee box jumps if you have a box and burpee squat jumps if you don’t, the jump portion of these movement can be performed from the bottom of the burpee, just after you’ve gotten back onto your feet obviously, you do have to land both movement with an open hip though, that means standing up on the box or standing up after your jump.
I won’t lie, this will make you sad, your legs are going to be like jelly and there may be a few choice words on your lips, if you feel particularly sad please post a pic up on the Member’s page, I miss your little faces. “
Because we’re starting with small numbers your first 2-3 rounds should be a sprint, you’re hammering away hard at those reps, exhausting yourself before you settle into your pace, if you want to see the most gains you need to sacrifice a little comfort, the more pain you put yourself in early on the more you will get from this WOD.
Anything containing thrusters is obviously the work of the Devil, there are a few pieces of advice I can give that will ease your thruster pain though, take your time and at the top of the movement, when the weight is over head and you are reaching up, breathe, this will give you time to brace yourself for the next rep but it also gives you a pace to work with and will allow you to stay unbroken on much larger sets than you think you can. Be patient, let the weight come down to you before you start to squat, if you rush ahead of it and squat whilst the weight is coming down to your shoulders all you’re doing is giving it more time to accelerate which means that when you catch it at the bottom of your squat it’s much, much less pleasant and let’s be honest it was never going to be a lot of fun anyway.
Burpee box jumps if you have a box and burpee squat jumps if you don’t, the jump portion of these movement can be performed from the bottom of the burpee, just after you’ve gotten back onto your feet obviously, you do have to land both movement with an open hip though, that means standing up on the box or standing up after your jump.
I won’t lie, this will make you sad, your legs are going to be like jelly and there may be a few choice words on your lips, if you feel particularly sad please post a pic up on the Member’s page, I miss your little faces. “
then:
1 to 5
Air Squats facing wall
1/4 squat jumps