Loving the Workout

JT Scott | 12/20/2016 | 1

Folks, I loved yesterday’s WOD and Strength pairing. There was so much beautiful symmetry front and back, and so much of what is essential to a good single leg deadlift transfers into the hurdle sprints and good DB squat cleans. At its best, our programming should make sense to someone who looks into it; after all, we spend an inordinate amount of time thinking about this stuff and designing the workouts for you… and we’ve been doing this for a long time.

Today we’ve got some more elements I love, but aren’t quite so synergistic: timed back squat sets and a straight up hustle WOD. If you’re competent at Double-Unders you’ll fly today and the non-stop speed will be refreshing. If you’re on the struggle bus with doubles, you’ll enter the box jumps a little more gassed and frustrated but should still be moving fast. For the muscle-up types, get up twice and get going; for everyone else we’re looking for big CTB pullups. (The scale will be jumping CTB pullups, and be mindful of a soft landing on your box if you use one for jumping height.)

STRENGTH:
High Bar Back Squats x3
* 8 Sets, Every 2:00

WOD:
5 Rounds For Time
20 Double Unders
10 Box Jumps (30/24)*
2 Muscle Ups -OR- 5 CTB Pullups

* These box jumps should be HIGH but below your fear threshold in order to keep the speed up – I don’t want anyone staring in terror at the box. Set the height such that you can get down and immediately back up on top.