Row 1000 meters
45lb Thruster, 50 reps
Pull-ups, 30 reps
Post time to comments.
3 Rounds NFT of:
10 Medball Cleans
10 Knee To Elbows
Mobility wk 4
Journaling is an essential part of your training.
Without a record of what you've done, strategizing WODs becomes a guessing game. Your log shouldn't just include the workout, your weights and/or a time. Here are some ideas for better journaling:
+ Track your rep schemes for better "gaming" in future WODs.
+ Keep notes on your reflections post WOD. Did you go too hard in the beginning and gas out? Did you sandbag on one movement? Were you on 2 hours of sleep and hung over?
+ Look forward. Set a goal for yourself next time you meet the workout.
+ Was mobility or muscular imbalance an issue for you on any of the movements? This can help make your accessory work more productive. Attack your weaknesses.
Here is an example:
"Fran" as rx'd 8:56
"Hard workout, First 10 Thrusters unbroken wrecked me and slowed down my first round. Try 6-5-5-5 next time. Pull-ups weren't too bad, try to do the first and second rounds unbroken. Aim for sub 8:30 next time. It's hard to finish the top ROM with thrusters, better shoulder warm-up and mobility before i hit this again."
Journals are available for $1 at the front desk.