Workout of the Day – Thursday 1/17/13
January 16, 2013 in Uncategorized
| Scaled WOD | Regular WOD | Advanced WOD |
|---|---|---|
| Every 30sec for 5min 2 Banded Deadlift @ 60% + black/red band + 2a) Banded Pushup – 7 x 3, rest 45sec 2b) Weighted Pullups – 7 x 3, rest 45sec + 100 Single Unders 25 Wall Balls 75 Single Unders 25 Wall Balls 50 Single Unders 25 Wall Balls |
Every 30sec for 5min 2 Banded Deadlift @ 60% + orange/black band + 2a) Plyometric Pushup onto Box – 7 x 3, rest 45sec (raise height as needed) 2b) Weighted Pullups – 7 x 3, rest 45sec + 100 Double Unders 25 Wall Balls 75 Double Unders 25 Wall Balls 50 Double Unders 25 Wall Balls + Whatever skill work sounds fun |
Every 30sec for 5min 2 Banded Deadlift @ 60% + orange/black band + 2a) Bench Press – 1 x 5 @ 75%, 2 x 3 @ 80%, 2 x 3 @ 85%, 2 x 3 @ 90%, rest 45sec 2b) Weighted Pullups – 7 x 3, rest 45sec + 100 Double Unders 25 Wall Balls 75 Double Unders 25 Wall Balls 50 Double Unders 25 Wall Balls + Whatever skill work sounds fun |
Paleo Epiphany
100 Greatest Sports Photos of All Time
How To Get Your Head Right For An Epic Performance
What I Learned from Shakira: Looking at the Hip Hinge
Are you looking at the workouts beforehand to figure out your weights and consider strategies? You should be. Give yourself a chance to determine the weights you’ll use, research movements you’re unsure of, and look back at the results of similar workouts so you know how to attack this one better than before. Here’s a shot of Elizabeth Duncan’s (aka EA Sports) notes that she writes to herself each night. Get on the bandwagon. Get prepared.
