Thursday…1/17/13

A. Skill:
RDL – 5, 5, 5, 5, 5
 
B. MWOD:
Posterior Chain Ball Floss
 
C. WOD:

15 Pull-ups
50 Split Jumps (alternating)
30 Wall Balls (20/14)
12 Pull-ups
40 Split Jumps
20 Wall Balls (20/14)
9 Pull-ups
30 Split Jumps
10 Wall Balls (20/14)
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Ok gang, let’s talk strategy for this one:
1. This will be limited by how much tightness you can handle in your legs. Use your arms as you go up on the split jumps and let them fall back to your side naturally as you come back down. Moving smoothly through these and using the arm momentum is the way to complete these in an efficient manner.
2. Break your sets into manageable numbers. Instead of a set of 50, think of 2×25, or something like that.
3. For the wall balls, focus on staying back on the heels and keeping your chest upright! If you follow the ball down with your head, you are working way too hard! Really accelerate up quick the last 6 inches to use your legs to drive the ball up…not your shoulders.
4. The pull-ups are just there to get in the way…knock them out as quick as you can. Work to refine your technique on these small sets.