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#3502 – Thursday 10/31

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Thursday 10/31/19

Recovery WOD Today, Open 20.4 Tomorrow!

ATHLETE GOAL – The goal for athletes is to use the Skill Session as an opportunity to practice and get a step closer to their goals. The volume should stay under control, for the Muscle-ups athletes should perform no more than 1 attempt every :30 of the E2MOM. For Double Unders, the format would be :20 on / :10 off for the two minutes. For the workout, the goal is to move with a purpose at a consistent pace, and focus on movement quality.

STIMULUS – The Skill Session today is an opportunity for athletes to practice and get a step closer to their goals. We want to make sure the volume stays under control for Muscle-ups and Double Unders. For the Muscle-up attempts, we want athletes to perform no more than 1 attempt every :30 of the E2MOM. For Double Unders,
suggested format here would be :20on / :10 off for the two minute.

Shorter recovery workout, moderate-high volume, moderate duration with fairly simple movements. The goal is to be able
to finish the 400m Runs in 2:00-2:10 and move at a smooth, consistent pace for all other movements. The weight for the
KB Swings and Wall Balls should be something that athletes can perform either unbroken or in 2 sets. Most athletes should be able to get into the second round. We’re aiming for 12:00 for the first round and get as far as possible on the second round


Every 2 Minutes  x 12 MINUTES

MIN 1 & 2 – 3/3 Turkish Get-Up*
MIN 3 & 4 – Muscle-Up Practice/Attempts
or Double Under Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.

**Skill is designed to focus on MU but athletes can also work on their DU in this period.


RECOVERY WORKOUT
AMRAP x 16 MINUTES*

400m Run (or 2:00 any Mono movement)
30 Air Squats
30 Sit-Ups
400m Run (or 2:00 any Mono movement)
30 KB Swing 53/35#
30 Plate Hops
400m Run (or 2:00 any Mono movement)
30 Wallballs 20/15#
30 Lunges


*At a Moderate & Smooth Pace Throughout