WOD – 195.0 –February 1, 2018
This is a structural day with the purpose of building your body up. Make it hard on yourself, not easy. Go lighter and slower instead of heavier and faster. Don't look for ways to be more efficient but instead look for ways to make your muscles burn more.
DB Powell Raise - 3 sets of 12 reps per side
-Light and Slow with Elbow Locked Straight
-Straight Arm Strength is very important in gymnastics and this is a great way to incorporate some in your warm ups
Warm Up the Movements
10 Min - Sled Rope Pull -
Each athlete will pull their sled (or KB) for as many lengths as necessary to achieve complete fatigue while maintaining a certain position and recruitment pattern. Athletes should jog their rope back to the opposite side of the gym to minimize rest b/w lengths.
10 Min - Banded Ring Pulldown -
Each athlete will pull their ring for as many reps as necessary to achieve complete fatigue while maintaining a certain position and recruitment pattern. Athletes should shoot for 5 sets at the most with short rest periods.
10 Min - Sled Push + Farmers Carry
Run that sled for a few laps at a heavy weight at a fast pace till you want to quit. Then pick up a pair of KBs and walk around for a little bit till your grip gives our or your sled opens up.
Scores from Wednesday