Friday 180504

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Strength

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Every 3:00 for 3 sets complete:

7 Back Squats

Perform 3 box jumps after each set, increasing in height each set.

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WOD

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Complete for time:

30 – 20 – 10

Kettlebell Swings, 70#/35#

Box Jump Overs, 24″/20″

10:00 Cap!

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Laura showing off her overhead stability!

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The Chalk Is Calling You. Say “No”.

Today’s WOD is a burner. It’s meant to be at a fast pace. The KB load should allow you to only break one time during the 30s and 20s, if at all. When breaks happen today you’ll be tempted to go to the chalk bucket. For many, this will likely occur every single time. And chances are pretty good that there will already be chalk on your hands. This is a strategy we use to give us a break without feeling like we’re actually taking a break. Lots of the time this is done unconsciously because by now it’s an ingrained habit. We challenge you to stop it and break that habit!

Today, don’t go to the chalk bucket every time you put the KB down. A little dusting at the start of the WOD, maybe one before the set of 20, and that’s it. That’s your chalk limit. And if you feel like you absolutely, positively, need to chalk up after each set of swings, make sure you’re conscious of the the fact that you don’t really need it, that you’re actually just doing it to get in some extra rest. Thinking about it might just help you avoid a bunch of extra rest breaks today and get you a smoking time!

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