.
four time(s) 7.4.10 from insular gym on Vimeo.
4 x
pull ups x 8
butterfly abmat sit ups x 16
recover 4 min
4 x
burpees x 8
double unders x 16
recover 4 min
4 x
20lb ball slams x 8
24kg russian swings x 16
recover 4 min
4 x
ring dips x 8
bw squats x 16
each pair to be executed afap
pull ups x 8
butterfly abmat sit ups x 16
recover 4 min
4 x
burpees x 8
double unders x 16
recover 4 min
4 x
20lb ball slams x 8
24kg russian swings x 16
recover 4 min
4 x
ring dips x 8
bw squats x 16
each pair to be executed afap
2 comments:
line up your goats and take em to slaughter. there's no room in anyone's arsenal for faulty weapons. 100 a day, 500 a week, as part of a standard base warm up; it doesn't matter, just put the time in. we all have our strengths and weaknesses but ignoring the later by spending our time in comfortable waters will eventually catch up to us. this scenario had one primary potential hiccup for the otherwise well rounded crossfitter. from the numbers above it should be relatively obvious where i pulled away. from that point on even the toughest and most determined work horse couldn't make up the difference when the scenario called out primarily bodyweight movements across the board.
our weaknesses may never become our strengths but it's up to us to decide how vulnerable we allow ourselves to be. what casualty level are you willing to accept?
double unders are the bane of my existence and the "goat" of my CrossFitting endeavors. You're correct Clint - one must not ignore a weakness; instead, identification and exploitation is the doctrine we all must utilize to better ourselves not only in CrossFit but in life. Thanks for coming over and sharing another challenging and telling WOD. Keep Charging!
Post a Comment