Evidently there are many of you following at home… Cool. In order to not be a dick I will be posting our Saturday WODs from now on. You don’t have to feel badly if you’re following, or be scared that I’ll send you a nasty email telling you this program is only for the super-ultra-elite exercisers. I’ll address this more next week, but good on ya. You’ve obviously found your way here because you’re using your noggin, so have at it. I would, however, like to have you post your results. This whole thing is basically an experiment that will be turned into a super-boring CFJ article at some point, and we need as many data points as possible. So the least you can do (at least before this thing isn’t underground anymore and I start charging $8,000 for a 3 hour seminar) is show me your numbers.
1) “Mini-Flight Simulator”
5-10-15-20-25-30-25-20-15-10-5 UB Double-Unders
2) 15 minutes to establish a 1RM Snatch (any style)
3) 3X3 Front Squats – heaviest possible, rest as needed
Notes: Warm up well before starting. Each of these sets should be near ME.
20 minute AMRAP of:
15 Air Squats
Notes: Pushups are “hand release” – please make them relatively legit (you know what I mean). Concentrate on breathing and pacing while trying to do everything in quick, UB bursts. Instead of rushing out for the first 5 minutes, try to maintain a similar pace throughout the entire piece. 30+ rounds is the goal.
Greatest Snatch in history. No big deal.