1) Conditioning.
With a continuously running clock…
a) Row 50 Calories for time
b) Total Calories rowed in 10 minutes
500 DU for time, then...
4 x 5 MU or Bar-MU, pick your poison
Coach's Notes. (Intended for individual work. Groups, refer to the ALT WOD for IMCF primary WOD)
Calorie Row. First off, start a 10 minute clock before starting, or just use your row timer. Keep track of how quickly you attained 50 calories on the rower, then keep track of how many total calories you performed in those 10 minutes (this will include those 50 calories).
Skill.
- Double-unders. If you are just learning DU’s then lower the rep scheme and shoot for something realistic. Don’t spend more than 15 minutes on this portion.
- Muscle-ups. Rest between sets of MU/Bar-MU (~3 minutes). For seasoned folks, get those 5 repetitions unbroken.
Today’s KPPs:
- Today is an Active Recovery day. Meaning I don’t want you to redline it. Purpose of today is to let those muscle fibers heal in preparation for Thursday and Friday.
- While these workouts do say “for time” on them that doesn’t mean I want you to kill your legs and shoulders to attain the fastest time. Even the Hulk needs a day off to recuperate.
- For the MU skill work, that 4x5 also applies to the scaling versions using bands, jumping into the MU, or coming from a sitting position on the floor. Scale appropriately.
- Don’t leave the bubble and feel like you need to knock out another workout later because this morning was too “easy.” Tomorrow is going to be full of fun.