Hey Friends!
Nice little quick one there eh? I was able to get the same amount of rounds in each segment, but neither were at the level of some of you animals. I’m still happy, sweated lots, had some high quality high fives, and even… a protein shake afterwards (which was delicious).
Keep up the great work guys. OH, and I hope you enjoyed some pancakes for Pancake Tuesday. For all the catholics, I think this means you’re giving something up for lent – My suggestion is to give up complaining. Even if you don’t do it much, it’s a great thing to stop doing. Most of us don’t notice how much we actually do it, and it doesn’t contribute anything positive to our or the people around us’ lives. No punishment if you trip up from time to time, but more mindfulness and a real effort to catch yourself before you complain (internally, or out loud) and reframe those thoughts.
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Coaches Notes:
Skill work & quality volume. Play around with being more tight on the beat swings and a little more relaxed (tighter is better, obviously, but everything has its’ place). On the ring rows really make an effort not to worm or “kip” them. Break them up as you need to. For the wall balls, go unbroken. Feel free to try hitting a higher target, or maybe even play around with two-for-ones (fitting an air squat in before the ball lands again). On the WOD, it’ll either come down to how fast you can Airdyne (if you’re Riley, it’s REALLY fast), and if you can get through the HSPU’s fairly quickly. If you’re worried about there being HSPU’s in the open WOD, sub them out for normal Push ups (same rep scheme).
Strength:
5 Rounds for quality:
10 beat swings (AKA kipping. Control this movement – you should be able to stop at any time)
12 Ring Rows (for quality. Make sure you’re doing them well)
Wall Balls (20/14) – these should be unbroken. Hit a higher target if you’re feeling like a challenge.
20 Minute cap.
Metcon – Escapé
4 Rounds for time:
30/25 Cal Airdyne
10 Handstand push ups