Today we celebrate Coach Pat Birthday! For those of you who don’t know, it is a bloodbath, hence the 25 min time cap. Without the right game plan and mindset, things can do sideways quickly.
“Most people choose birthday WODs that they like and have movements that they love. I wanted this workout because its mostly a mental struggle to get over and can be mentally defeating at times. The first time I did this WOD 3 years ago I quit halfway through because I couldn’t mentally push once I was getting buried with burpees. This is not a workout I enjoy but its a workout that makes me better.”
-Coach Pat
Durability
Bent Over DB Reverse Flies + Thumbs Up
-Light weight 2 sets to fatigue, move slow
Skill/Strength
Back Squat – Build up to one heavy set of 6 to 8 reps in 10 minutes
WOD
For Time
75 Dumbbell Hang Squat Clean Thrusters (45/30)
At the top of every minute – Put those DBs down and complete 5 Burpees
-Start the WOD with 1 full minute of Hang Squat Cleans
Athletes, I highly recommend taking 1 minute off from doing any Thrusters if you are so fatigued that you’re only completing 3 to 4 thrusters per minute. You must still complete the 5 burpees but spending the remainder of the minute resting can dramatically improve your score. Most top scores are from athletes who are taking multiple minutes off from Thrusters to recover their legs a bit.
Athletes, it is not ok to drop the dumbbells from overhead or from the shoulders. These dumbbells are not designed to be used that way and they will break. Don’t worry if you forget a few times however, this WOD has a way of wiping your memory!
Scores from Monday
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