Friday March 17th

March 17, 2017

"Scarcity creates VALUE....

And the reason for the scarcity; because its HARD...

 

we're not seeking compliance 

we're seeking GROWTH

and that DEMANDS leadership, NOT authority"

 

well well well....

 

17.4 is.... the same WOD.....

 

we did A MONTH AGO....(on Feb 15)

 

and the same as 16.4, from last years OPEN

a lot of data to see where YOU stand in relation to YOU in 2016. 

 

have you put in the work...

Guess we will find out!?!?

 

IT'S TIME TO PR!!!!!!

 

First and foremost KNOW how you will do the WOD by the end of class tomorrow.

To show up Saturday unsure how you will perform the WOD, is a rookie mistake.

 

Whether you're a rookie this year or not, DON'T be one this weekend...

 

Figure out your limiting factor for this WOD,

    - is it the 55 reps of #225/#155 DLs?

     -is it the 55 reps of #20/#14 WBs to 10' and 9' target

     -is it the row? it better not be.....

     -if it is only the HSPU, you are going Rx....simple.

 

decide by the end of the day tomorrow, how you will approach it. 

Show up Saturday with a plan of attack,

Do not show up uncertain of how you are performing the WOD..

 

a few notes on this one: 

WARM UP:

500m row or ski

(building pace, to a sprint finish)

5 rounds:

5 straight leg kicks ea leg

5 cossack squats

5 leg swings

3 pushup to downward dog

15 good mornings only on round 1

5-7 DLs (adding weight every time, round 5 should be at WOD weight)

 

-make sure posterior chain, hips, ankles and shoulders are all ready to go.

 

YOU should know how your body will respond, this workout shouldn't be 

THAT taxing long term, so tomorrow may be a good time to run through it.

 

IF YOU KNOW BY RUNNING THROUGH IT YOU WILL BE WRECKED FOR SATURDAY 

 

DON'T DO IT.

 

-work on moving efficiently

-KNOW the standards for each movement,

  this SHOULD be no different than any other DAY!

 

RULE #2:

NO NO-REPS...(MOVE WELL!)

 

NOT doing the OPEN:

Warm up:

Jog tracks

10 KB good mornings

10 KB push press ea arm

50 UB RKBs

-then-

5 rounds of:

11 WBs 14/10

11 DLs 225/155

11 CALS on the SKI

11 HRPU

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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