Strategery WOD 3 Dec 2013
For time: 50 KB Walking Lunges, 40 Goblet Sit Ups, 30 Goblet Squats, 20 KBS, 10 one armed snatches.
First thoughts:
- Kettle bells a plenty!
- Like all of these step down WOD’s, it’s half done halfway through sit ups.
- The front end is a grind, the back end a sprint.
- Resting in this will kill your time
Strategery:
- Keep going! The walking lunges and the GSU’s will be a chore, but slowing down on them will kill your time.
- Walking Lunges
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– change arms at regular intervals – and make the change fast! Slow transition, slow time
- GSU – ‘pump’ the kettlebell off your chest in the up phase. Then use it’s momentum to assist you up. (remember it doesn’t go overhead, just to the chest)
- Goblet Squats. Use a plate to lift your heel if necessary. Hold the KB close and high.
- KBS – home straight. Knock these out in one run.
- Snatches – be explosive to get the weight up. Use your legs, so dip for the catch. Sprint this.
- Have chalk handy. Even in our frigid San Antonio winter, sweaty palms will make this tricky
- Focus! Find that focal point, find that mantra. Just like Lyn says.
- Go fast!