The importance of recovery
Remember: You don’t get fitter, stronger and healthier during a workout.
You get fitter, stronger and healthier because your body can rebuild between workouts.
Split into 2 groups and perform the following warm-up
Group A: 6 minutes of moderate easy rowing
Group B: 6 minutes group circle with coach’s breakdown of skill: The Snatch using PVC pipe
After 6 minutes is up, groups will switch stations and perform another 6 minutes. Each group should complete both a round of rowing and Skill work practice.
Coach’s demo of today’s WOD (5 minutes)
Complete as many rounds as possible in 20 minutes of:
30 Double under or 30 Singles
10 ring dips or push-ups
5 Turkish get-ups (35/24#)
- Select a dumbbell weight that allows for 5 Turkish get-ups to be completed with no rest during the warm-up.
- Make sure to spend some time during the warm-up refining the Turkish get-up. If at any point mechanics begin to deteriorate, decrease the weight of the dumbbell.
- Break the dips into small sets to avoid failure during this workout. If you become unable to perform a single ring dip, switch to push-ups to finish the workout.