WOD
For Reps Of GHD Sit-ups.
7 – 2-minute rounds of:
20-cal. row
Max rep GHD sit-ups.
There is no rest between rounds.
Attention: Okay Helo peeps – if you came in to a wod today, you most likely heard a coach talking about what the focus at the box is going to be for the next couple months. If not I will fill you in. The Open is over and we have had some time to just workout! Now is the time to put more focus and attention on the quality of the movements we do during the duration of our wods. If it helps, think of Monday through Thursday as if they are practice days. We will still do wods as normal but your goal as an athlete on these days will not include as much focus on the clock. It may mean slowing down to work on the quality of movement, which in the end, will improve your technique and permit you to move more efficiently and heavier loads! Try to keep in mind that, sometimes, you must slow down to go faster. I will be asking for some of you that you let the Rx go, and if you are unable to maintain the correct stimulus for the workout it will be important that you change the movement or load depending on the wod that day. An example may include: You decide to go Rx and get only 3 rounds when the coach said you were shooting for 6-7 rounds and most other athletes that went Rx got 7+ Rounds. This could have occurred because the load was to heavy or the gymnastic movement was to challenging, but at the end of the day you did not gain what the workout was designed to do. Things like single rep toes to bar or single deadlifts are great for the Open and when one is competing, however, we want to work on gymnastic skills and spend more time under tension. Slowing down will only make you a better athlete in the end. I ask that you be receptive to your coaches and if they ask you to modify or give you cues to self-correct, that you take the recommendation. We only want to make you better athletes. Fridays will be considered “competition” or “game” day. That is when we will be wanting you to push the pace and challenge those gymnastic movements and loads while staying safe and having some fun!
