Today’s WOD:
Annie
50-40-30-20-10
Double Unders
Sit-Ups
Last completed by the advanced class on 05/03/11.
Advanced WOD:
EMOM complete 2 Burpees
20 Box Jumps (30″/24″)
8 Sandbag Get Ups
20 Wall Balls (20#/14#)
8 Squat Cleans (185#/115#)
20 Push-Ups
8 Deadlifts (275#/185#)
20 Kettlebell Swings (32 kg/24 kg)
8 Muscle Ups
20 Hollow Rocks
8 Handstand Push-Ups
Guest commentary from Andrew:
Speaking of footwear… What is on your feet is extremely important for your lifts. If you’ve seen people walking around the gym in shoes with wooden heels, it doesn’t mean they’re Dutch. It means they can probably lift more than you. Ok, so maybe not, but they are able to do the lifts much more efficiently (especially the O-lifts and things like overhead squats).
The shoes are Olympic lifting/weightlifting shoes. They’re designed specifically for lifting heavy barbells, and they’re less weird than toe shoes. If you were in the 6AM class on Wednesday you know what I am talking about. Todd was struggling to reach proper depth on his overhead squats. Then he slipped on a pair of O-lift shoes and his life got a whole lot easier. His squats improved dramatically. Coincidence? I think not. As B-man would say, he became a better human.
If you’ve got questions or you’re on the fence about buying a pair of shoes, snag a trainer and ask away. We’d be glad to help you determine a size and brand. If you’re on the fence about getting a pair, don’t be. Just do it.