March 17, 2012


March 17, 2012

Game Day

After today, it's four down and one to go!

Some thoughts of 12.4
– Pre-wod mobility work should focus on hips and shoulders.
– Pacing is critical. If you plan on repping out any muscle-ups, you need to push through the wall balls. Complete them in big, manageable chunks. Rest a few seconds, go again.
– The bottom of our blue line is 10 feet. Make sure you hit the blue line or above. We will put up tape at the 9-foot height for the ladies. Do a full squat – make it easy on your judge.
– Relax and use your wrists on the double-unders. Breathe and use this piece as a "semi-rest" if you can. – You will be smoked by the time you get to the muscle-ups. If you are someone who get can usually rep out 10+…it ain't gonna happen today. One at a time will be faster and not as mentally and physically draining as missed reps. Rely on good technique – drive your hips and get your head through to the receiving position of your dip. Lock out on top! 

Good luck everyone and happy St. Patrick's Day!

Melibe in Spain

Workout of the Day:

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

Wall balls are 20lbs to 10' target

Wall balls are 14lbs to 9' target

MEN 55+:
Wall balls are 20lbs to 9' target

WOMEN 55+:
Wall balls are 10# to a 9' target

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