Wednesday, March 21st 2018

Endurance Crew – Comp style team effort + :10 high exertion 2k

Skill 

Double unders – rotation and hand placement

WOD – “Run Annie Run

40-30-20-10
DU
ABMSU
400m run after each round

WOD Brief

Mechanics are revisited on our double under skill work today. After 18.3, we had a close encounter with 100s of double unders and learned where we can improve. Approach today’s skill session with the intention of improving the hand placement and wrist rotation. Focusing on these, adding repetitions, and slowly varying rope speed will open new efficiencies for you – plus easier smoother double unders!

If you hit double unders and begin to break apart at 10 reps, aim for hitting 5 and 8 reps at a time and then pausing. Correcting your positions and go again. Do not go to 10 or above until you are consistent. Same with those who can hit 50 – check form at 30, 40 and only when consistent go to 50+. These corrections are slow to adopt but each adjustment now will deliver that day a bit sooner!

The WOD is classic Annie (minus the 50 extra reps) with the nice inclusion of a sprint (note “sprint” not run, move!). This run can be done around the building (3x) or on the glorious TrueForms. The run is not a break, so MOVE and get the run done. Nothing complicated here – this should feel like Annie but with longer duration. We won’t be as frantic but we should be fast (so if Annie for you is 95% max effort, aim for 92-90% and lets go – you can rest when it is over)!

Box Brief

18.5 Announcement at STANDARD AT ROSWELL Thursday, starting at 7:30pm EST. Tables are reserved, see you there!

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

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