Tips for Tomorrow

Now that you know what the next day’s WOD is going to be…how do you feel that has affected your training? Do you like it?  Are you being honest with yourself and coming in even if you don’t like the workout? Or have you been cherry picking your WODs? Give us your thoughts!

Here are a couple of videos to help you get ready for tomorrow’s WOD 🙂

Enjoy!

Wednesday’s Intermediate Skill

Power cleans

3 – 3 – 3

Workout of the Day (WOD):

In 8 minutes, run 800 meter, 30 burpees, then AMRAP of clean and jerks (135# for men/93# for women)
Rest 3 minutes
In 5 minutes, run 400 meter, 20 burpees, then AMRAP of clean and jerks (135# for men/93# for women)
Rest 3 minutes
In 3 minutes, run 200 meter, 10 burpees, then AMRAP of clean and jerks (135# for men/93# for women)

Score is total clean and jerk reps

Beginner’s Skill

Push Press

3 – 3 – 3 – 3

Workout of the Day (WOD):

4 rounds, each 2:30 long of:
100 meter run
8 burpees
AMRAP of wall ball shots
Rest 30 seconds between rounds

Score is total wall ball reps

Power Hour

Weighted push-ups

Back Squat Tabatas

Post times and scores to comments

Ellen finding her heaviest push-up.

And that is 145# that Tim has on his back.

Advertisements

5 responses to “Tips for Tomorrow

  • Marianoel

    Skill:

    Deadlift – try to find a new 3 rep max

    WOD:

    4 rounds, for max total reps of:
    30 seconds on and 30 seconds off of:

    Double-unders (3 double-unders = 1 point) (10 single-unders = 1 point)
    Toes to bar
    Kettlebell swings (53/35)

  • Pat

    Nope. No cherry picking. I appreciate the videos and early posts because they help me visualize the movements. In fact, they are the MOST helpful when I see something in the WOD that makes me cringe. Yes, I sometimes moan and groan to my fellow Mergers just to get it out of my system. Then I go over the techniques and try to remember the tips our fabulous coaches have given us…”imagine holding a tennis ball under your chin”, “keep your chest open”, “pretend you’re shutting a window”, “the bar should maintain contact with your body”, “it’s all in the wrist”….Thanks!

  • Bryce

    Keep absorbing that information, Pat. It’s great to have you at our box and as part of our community.

  • Marianoel

    I couldn’t agree more with Bryce, Pat! Keep the good work!

  • summer

    Buddy Lee can do that with a screwed up hip?!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: