Today I am asking athletes to do lots of horizontal pulling (Bent Over DB Row) prior to the WOD, in which you will be doing lots of vertical pulling (Pull-Ups). I can imagine some athletes objections; doing pulling work prior to a WOD that has pulling in it will consequently slow down their WOD times.
This line of reasoning is deeply flawed. Why are we training? To improve our fitness. If we make out workouts easier (to maximize our white board score), are we going to improve our fitness as efficiently as possible? No.
We all have a Maximum Recoverable Volume per week and training just below that maximum tolerable workload will result in our fastest long-term progress. It’s no coincidence that those athletes who put in the extra work outside of class, who push themselves harder during WODs, who hold themselves to high standards will always progress faster than those who prioritize white board times over all else.
Just food for thought. Feel free to dog it today if you want. We all have slow days. However, if you want more, then you must do more.
Durability
Reverse Plank – 1 min Hold x 1 set
Skill/Strength
1 Arm DB Bent Over Row
5 sets of 10 Reps
We are looking for slow negatives, aggressive ascents with good core control and no momentum assisted reps. In other words, only use your arms to achieve this movement and avoid using your hips or trunk to assist.
WOD
1 Round For Time
50 Calorie Row
40 Pull-Ups
30 1-Arm DB Thrusters (50/35)
30 1-Arm DB Thrusters (other arm)
40 Pull-Ups
50 Calorie Row
Scores from Friday
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