Jumprope, DROM and POSE drills for a warmup, then a few practice lifts and right into the day's WOD:
Each set is only a single rep, so we're aiming at going heavy. The numbers are not impressive; we were well below our PRs. That's because, after such a long time emphasizing the xc technique for the Bear Chase, we're making a cautious start back into strength work. This in-between time is great for ramping that up, too. Our first priority is dailing in form; stance, midline stability, balance in the heels, vertical bar path, active shoulders. We'll try to get one or two heavy lifting days a week.
That's my excuse, and I'm sticking to it! Here's the numbers:
- KW 100-115-125-135-145
- CW 185-195-205-215-225
- KW 35-40-45-50-55
- CW 65-70-75-80-85