Thursday 161027

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

WOD

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

With a running clock:

0:00 – 5:00

Work up to a max effort set of unbroken push-ups

5:00 – 10:00

Work up to a max effort set of chest-to-bar pull-ups

10:00 – 15:00

Work up to a max effort set of ring dips

15:00 – 20:00

Work up to a max effort set of toes-to-bar

20:00 – Finish

Complete 50 wall balls, 20#/14#

Time ends when the last wall ball is completed. See below for more info.

[/rs-box_content]

[rs-space space=”30″/]

[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2016/10/Photo-Aug-31-9-44-17-AM.jpg” link=”” alt=”” width=”400″ height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Shar getting low!

What’s Today All About?

Today is a gymnastics skill day. Except for the wall balls, those are just a little finisher for you so you feel like you’re getting some conditioning in!!! In each 5 minute block you will attempt 1 max effort set of the given movement. How you approach this depends on your proficiency with the movement. If you don’t have the movement down, you’ll select an appropriate scaling option and work up to a max effort set, which is one set of unbroken reps. 

Regardless of scaling or not, the approach for this should be a few very small sets to get prepped for the movement, a brief rest, then an all-out max effort set. The goal should be to finish that ME set with a little time left on the clock before moving to the next movement. This will allow for some recovery before moving on.

At the 20 minute mark, you’ll go all out for 50 wall balls. This should be a sprint for the finish. Done right, you will get exactly what you need out of today. See you in there!!

Leave a Comment

Your email address will not be published. Required fields are marked *