WEDNESDAY OCTOBER 26TH, 2011
WOD
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to
toes and chest touch the wall. For the up-downs, thighs touch the ground then
stand up fully. For the pass-throughs, the hips open at the front and back. For
the grasshoppers, the shin contacts the opposite forearm.
That was pretty awful from start to finish...but the programming was brilliant. The more I thought about this WOD the more I saw the genius not only in training things that weren't run-of-the mill CrossFit, but in forcing the athlete to think and adapt to new skills and challenges under stress.
Louis: 5 rounds plus an extra Grasshopper
John: 6 rounds plus wall climbs, up/downs, and 3.5 pass-throughs. (16.5 reps)
Prior to the WOD we worked in Squat Clean thrusters. Nothing heavy - 3 sets of 5 (65#, 95#, 135#)
That was pretty awful from start to finish...but the programming was brilliant. The more I thought about this WOD the more I saw the genius not only in training things that weren't run-of-the mill CrossFit, but in forcing the athlete to think and adapt to new skills and challenges under stress.
Louis: 5 rounds plus an extra Grasshopper
John: 6 rounds plus wall climbs, up/downs, and 3.5 pass-throughs. (16.5 reps)
Prior to the WOD we worked in Squat Clean thrusters. Nothing heavy - 3 sets of 5 (65#, 95#, 135#)
Warm Up
Due to the complex nature of the movements and the fact
that they are mostly new to us, we will be mainly warming up with the same
movements prior to the WOD. I generally do not like to do this but it should
ensure a better flow during the WOD.
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