Adam, 405# DL 1/1/2018
WOD – “HNY”
10 Sandbag over Shoulder (80/60)
10 cal Assault
10 Box Jumps (24/20)
The strength is a HEAVY dead lift across. Take time to warmup and then lets get to it. Position and drive must be our focus. Maximal tension on the upper body and arms to transfer that hinge position please.
Today is our first full schedule day back and we get right to it. We recently completed a 1k row in a workout, so you are aware of your abilities. Please tick off a few seconds off your pace (go slower, i.e., if you went 1:53/500m .. go for maybe 1:56/500m for the first 500m), and then increase your intensity as you progress through the 2,018 meters. You will realize a better time and improve your fitness at once.
The remainder of the 20 minutes is an AMRAP. Pick an aggressive pace here. You are aiming for consistent intensity. Sandbags – give yourself max 2 breath breaks (nasal breathing if possible). The AAB cals are short and should just be knocked out quickly with your 85-90% intensity. Box jumps – you will visit these often, so experiment with quick rebounds and step-downs as you need to regulate. Step-downs can be done quickly, so use that to rest your calves and achilles vs. resting your heart and lungs.