7 Rounds for Time of:
10 Wall Balls (20#/14#)
10 Pull-ups
Results
Do those wall balls fast then race back to the pull-up bar:
WOD Demo with Kevin Montoya [wmv] [mov]
This week is going to be a programming twist. We are going to use main site WOD’s at least for this week. Not in the same order but the WOD’s are still taken from the main site. The reason is two-fold. The first is when I followed the main site before on my own I realized I hit areas in my training that pushed me in different ways. Doing WOD’s I had avoided, putting movements during a week that I felt were tough as part of a larger group of workouts, or in that the WOD’s were so consistently hard that I wondered if I would be able to complete them. It also helped me train and learn new skills or lifts I had not been focusing on.
The second reason is that main site WOD’s are typically hard and deceiving most of the time. As we approach Sectionals in the new year consider if you are interested and planning to compete. If so then endeavor to hit the WOD’s this week with the goal of how many can you do RX’d yet with good technique. If you need to scale then by all means scale. At the end of the week look at how many WOD’s you scaled, then use it to help evaluate what areas are weaknesses and what are strengths. Be honest about what your expectations are for Sectionals and your goals for training to improve on those weaknesses before then.
If at the end of the week you know you want to compete, talk to us and let’s ensure we map out some training guidelines between now and then to focus on. If you aren’t planning to compete, then no worries. I guarantee the WOD’s will still give you a good butt kicking and a serious challenge. Either way it’s brutal fun!
Events:
This Saturday is the Pineapple Classic 5k in North Bend. Who’s doing it? I know there are a few teams out there and a few people looking for a teammate. Write your name and team on the whiteboard in the box and also if you are looking for a team. We also are planning to still run class on Saturday as well.
Pics from Saturday’s Mt.Rainier’s Strongest Man and Woman Event 5: