Saturday 4th December 2010
I have been doing a lot of thinking lately about the worse (read best) combinations of movements and styles of WODS. I personally think Burpees, Thrusters, SDLHP’s and kipping pull ups produce a massive Met Con for me. Others say Kettle Bell swings and Box Jumps. Its all bad/good. I have been trying to come up with combinations that can create the classic short met con. Its hard really hard. So to make it even harder I experimented with incentives. Today we looked at a double WOD. The first class did a 12 minute AMRAP of 7x Thrusters 7x Burpees 7x SDLHP with a suggested weight of 40kg/30kg. At the end you counted your whole rounds and after 3 minutes rest did the rounds again but for time. I suggested that you could earn time bonuses for the number of AMRAP rounds completed to give a final score. Either way it was hard.
The second class did the same AMRAP WOD but taking on the feedback from Rosie I changed it to rounds scored equaled reps reduced on the second WOD. So if you got 5 rounds you got to chose to do 5 reps less for any given exercise then attacked your newly adjusted WOD for time. This too seemed to work but rightly pointed out more AMRAP rounds meant more reps in the second WOD anyway.
My conclusion personal pride should make you want to work hard and the aspiration to be stronger and faster, etc…
Well done to all my Lab Rats, you were all good sports.
Some hellos to Elaine from Glasgow via Sydney breezing through on her way home for Christmas and to Dave from New London from across the pond grabbing a quick WOD before flying home. Safe journey, Dave.
PS CHECK OUT THE POST ON THE CRIMBO PARTY.