20 seconds of pull-ups
20 seconds of sit-ups
20 seconds of squats
Score it like a Tabata -- your score for each exercise is the lowest number of reps performed in any of the 15 rounds. Overall score is the combined total of all exercise scores.
Post exercise and total scores [Pullups (7) + Situps (10) + Squats (14) = total 31] to comments.
Coach's Notes.
No WOD A & B, just one bodyweight WOD today. Pretty simple movements and structure, but don't underestimate this one:) It's the equivalent of 5 1/2 full tabata cycles of work...with no designated rest periods. Aim for steady output, don't fizzle out early.
Open Leaderboard. Check out the new tab at the top of the screen. It shows WOD scores and in-house rankings for all IMCF athletes...with Rich Froning thrown in for good measure. Probably need to break it up into male/female divisions. Maybe a Master's division also, but then again Mark seems to be doing just fine competing against us whippersnappers.
Discussion piece. As we get ready for Wednesday's announcement of Open WOD 13.3, scan "Should You Redo Open Workouts?" Miranda Oldroyd, Pat Sherwood, and Mike Warkentin provide their opinions in the article. Your thoughts? Post to comments.
Training Videos. No insights to post on this WOD, so revisiting some basic concepts today.
- "The Foundation Is Nutrition" - HQ video on basic approaches to food as fuel.
- "Hydration and Recovery" - Matt Chan talks about hydration as a key element of recovery.