Next weekend, Jez and Nicki are getting married! A truly dedicated couple, their commitment to each other, their health, and the health of their patients is phenomenal. These 2 workout Mon, Wed, Fri and have hardly missed a day. Their wise and tempered approach to Fitness is priming them for a long and healthy life together. Today’s WOD was created by OPT and named after his wife…another fit and committed husband/wife team. This WOD’s for you guys!
2 rounds of:
10 Overhead Squats (empty Bar)
10 Empty Bar Good Mornings
10 Ring Dips
10 Chest-to-Bar Pullups
Every minute, on the minute, for 10 rounds:
2 reps of power clean and jerk (175/120)
6 Dumbbell/Kettlebell Swings – HEAVY!
rest as required, then, on your own outside:
Run 1 minute at 65% speed
Walk 1 minute
Run 2 minutes at 75% speed
Walk 2 minutes
Run 3 minutes at 90% speed
Skills: Med Ball Deadlift, L-Sit progressions, Rope Get-Up from ground/Rope Climb,
WOD: 8, 7, 6…..1 of:
Med Ball Deadlift
L-Sit (number = seconds of cumulative hold)
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Stunning. Notice: landing on ball of feet directly under body then lifting up (no long drag of foot on ground), forward lean but no bend in torso, relaxed upper body. So fast…so efficient…why should it be much different for longer, slower distances. The answer is that it shouldn’t be (other than the relative intensity and speed).