4.16.14 WOD

Check out that great starting position!  Nice Work Rob!

Squat Therapy
2 Rounds
10 Wall Squats
1M Banded Ankle Mobility Each Ankle
42 Wall Balls 20/14
21 Pull Ups
30 Wall Balls 20/14
15 Pull Ups
18 Wall Balls 20/14
9 Pull Ups
4 Rounds
30s Downward Facing Dog
30s Upward Facing Dog
I had an email yesterday asking about programming philosophy.  Our general philosophy is to put you at a sprinting pace for 80% of our workouts and to sprinkle in some longer workouts.  For this workout as an example, I want you to sprint at a 100% pace.  Not 50%, not 85%, 100% from second number 1.  No planning.  No thinking-“I’ll split the wallballs up into 4 sets…”  I want you to go out and do as many of each movement as you can possibly do.  When you fail, count to 5 and do it again.  Repeat until you’ve finished the workout.  THAT is how you sprint.  Sprinting and hitting muscle failure does everything you are looking to accomplish.  It burns more calories, results in better muscle gain, better fat loss, better cardio conditioning, and a MUCH better workout.  Go through this workout with that Intensity, and you should be laying on the ground after this workout feeling like you were hit by a truck 🙂
Ankle Mobility in the Squat.  It’s been a hot topic here for the past couple weeks because I see so many people squatting with turned out feet.  Watch this video to discover a way to unlock those ankles and get into a better squat position… just in time for Wall Balls.
[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=_Gwgm3s2EQ0[/youtube]