Tuesday 06.05.12

Doug...is...Mr...SPECTACULAR!

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REMINDER

7:30 and 8:30 AM classes cancelled tomorrow, Wednesday, June 6.

8 AM class cancelled on Saturday, June 9

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You might be reading today's WOD and have NO IDEA what in the heck those numbers and letters mean. Maybe you're OK with that because you like the surprise factor, and you know Jacob and I will always go over the WOD - what each movement is and how to modify or scale it for your abilities and how the rep scheme works. Maybe you want a better explanation before you walk through our door...

What you see below is two (2) mini-WODs with two (2) movements each. A couple of couplets, if you will. In the first couplet (kettlebell sumo deadlift high pulls and kettlebell thrusters), you are working your way up in reps on movement (e.g., KB SDHPs), while simultaneously working your way down in reps in the other movement (KB thrusters). One SDHP, then 9 thrusters. Two SDHP, then 8 thrusters. And so on until you hit one SDHP and 9 thrusters. Each round adds up to 10. Then, we take a lil' break-ski and work through the next couplet of movements in the same fashion. Ergo, we work our way through two ladders of reps - one going up and the other going down. You can let us know if it is better to start with one or the other movement in each of the couplets.

WOD

Warm Up:

2 barbell complexes (65/45)

[1 barbell complex = 

6 deadlift +

6 bent over rows +

6 hang cleans +

6 front squat +

6 push press +

6 back squat +

6 pushups]

--

"2 Ladders"

1-2-3-4-5-6-7-8-9

9-8-7-6-5-4-3-2-1

KB SDHP and KB thrusters (53/35)

--3 minute rest, then --

HSPUs and doubleunders (x 10) (e.g., 1 HSPU, 90 DUs; 2 HSPUs, 80 DUs)