Skills WOD:
“Mini Flight Simulator“
For time:
5-10-15-20-25-20-15-10-5
Double-Unders
* Each set must be unbroken before moving to the next set. 10 Minute Cap.
** Sub 3:1 Single-Unders each round
Conditioning WOD:
AMRAP in 18 Minutes of:
200m Run
12 Wall Balls (20#/14#)
9 Slam Balls (40#/30#)
Results
View this photo
View this photo
Not the full version of OPT’s Flight Simulator, but this shortened version is a heck of way to get some jump rope practice. If this becomes easy work up by the next round of 5 and keep adding until you get good enough to get through the round of 50 or until you get sick of double-unders (like me).
Today someone after the WOD said something to me that just made me smile. They told me that they really enjoyed the conditioning workout and surprised themselves. They had been dreading it all day and were looking for reasons to not come into the gym because they thought it would be a tough workout with something they were not going to be “good” at. Instead of skipping they came in, scaled perfectly, and did very well for themselves. Sometimes the toughest part is just walking through the door. Doing the thing you suck at makes you better at it. Practicing your weaknesses builds skill and work capacity. Before long that becomes habit forming of the good kind. When you are dreading doing what you know you should be coming in to work on, simply drive to the gym, walk through the door, and get to work. You might surprise yourself.