From Coach Jason:
This is a heavy breathing WOD. A test of Aerobic Capacity!
>Do NOT go fast out of the gate. You WILL redline early. Save some in the gas tank for the end, then last round go all out!
>Transition will be key for the WOD, pace them. Pacing will allow you to catch your breath before moving to next movement.
>If you’re able to Double Under with your Oly’s on, go ahead and wear them.
DOUBLE UNDERS (Points of Performance)
>Keep arms close, like running
>See both hands in your peripheral vision
>It will be important to RELAX during your Double Unders so you won’t tense up which will cause you to trip up on the rope. Relax. Your. Arms! Those who have Double Unders, this will be your rest. Go unbroken. If you do NOT have Double Unders, then break up into sets.
THRUSTERS (Points of Performance)
Make sure to breath during Thrusters, rest at the TOP, not in front rack – this will tax your breathing! If you feel your shoulders burning then DROP the weight.
>Don't let bar get far away from you, save yourself the chase!
>To keep a steady pace it’s recommended to break up into 5, 4 for the Thrusters. If 95/65 is relatively a light weight then try to go unbroken each round.
>USE YOUR LEGS to drive out of the hole. Don’t burn your arms out.
PREP/WARM-UP: 5 Minute Warm-up
Minute 1 – Single Unders
Minute 2 - 12 Kettlebell Thrusters 53/35
Minute 3 - Double Under (steady)
Minute 4 - 12 Kettlebell Thrusters 53/35
Minute 5 - Double Unders (steady)
>15 - PVC Pass Throughs
>10 (each arm) – PVC Chicken Wing Stretch
>15 – Banded Thrusters, open arms at top (use medium to light band)
>Down & Back (length of Rig) – Spiderman stretch
>20 (10 each foot) – Calf stretch
SPECIFIC WARM-UP: 5 Minutes
Load a bar and work on Thrusters, get heavier than the WOD
Do 3 sets of 5 reps (go heavier each set)
>5 Minutes walk or on slow ride on Assault Bike
>Box Stretch 2 mins/leg