Lindsey's NCAA Tourney Win WOD!
LINDSEY B’S TOURNEY WIN WOD!
As most of you know, we did the NCAA Cove Tournament Bracket and the “prize” for the winner was to be able to program their own WOD for the entire gym. After spending weeks researching teams, odds and past performance (and rumor is she went to Vegas to talk to ‘the sharps’) and the hard work paid off for her!
Men, it’s time to pay attention to this “sports thing”. For the last two years it has been a female who’s won (Kim M. last year) so let’s step it up for next year! And for 2017 its a huge congratulations to Lindsey B.
So, if you know Lindsey, you know she’s quite nice. And stunning. A new mom and loving wife. I mean, some would look at this photo and even call her angelic. DO NOT LET ANY OF THIS FOOL YOU. In inside this ‘angel’ lies a devil who wants nothing more than to test our limits and leave you on the ground gasping for breath. Even Geo isn’t even this mean.
LINDSEY’S TOURNEY WIN WOD
30 Box Jumps
90 Double Unders
30 Clean and Jerks
90 Double Unders
30 Wall Balls
90 Double Unders
Fitness: 95/65/180 Singles/20″/18″Box/14/10 Ball
RX and +: 135/95/24″/20″Box/20/14 Ball
Coach’s Tip: Coach Marina hit this workout on Thursday and posted a (albeit blurry) video of her doing it. If you missed it, you can find it here. And here’s her perspective: The key is to KEEP moving. This is an incredible demanding workout from a cardio perspective and if you are not proficient at doubles, you will enjoy some time in the pain cave. Go easy on the box jump to start (think of it more of a warm up movement to get your hips open/explosiveness and swing those arms to loosen the shoulders). I would strongly advise NOT rebounding off the box (not only to save your calves for jumping, but to control your heart rate). If you get your heart rate too high too early, you’ll be in trouble. 90 is a big set for double unders, so even if you are a doubles whiz, I would think about breaking them up into three sets of 30 to manage your breath (as the 20 seconds you will gain by going unbroken will mean MORE than that as you try to catch your breath for the Cleans). I didn’t figure that one out until the last round! Steady on the bar (I did quick singles but wish I had moved a bit faster), then back to the rope and wall balls. I went unbroken on the wall balls b/c a) I love them and b) I saw the light at the end of the tunnel, but if you need to conserve energy for the last set of doubles, hit three quick sets of ten! Lastly, if you have doubles at ALL, do them. Just scale the volume. Once you go doubles you never go back! Good luck. And F-U Lindsey 😉
One partner hits a full round then the next partner goes (and the work rest ratio should be fairly even today). Each round should take around 1:00 to 1:30. If find you are over 1:30 per round then definitely scale down the reps! Transitions should be quick so each person can get 4-6 rounds in. The deadlift weight is on the lower side, so it should be something you can move EASILY with good form; you should be able to comfortably be able to go unbroken. Sets of 3 is not the stimulus we are looking for today!
Coach John warms up an awesome group of athletes for squat cleans…
