Unilateral Thursday: Recovery, Skill, Speed

Now you see what I meant about Wednesday not being “easy” — if you did it right, even if you stayed lighter with the loading, that WOD crept up and taxed the system in a different and interesting way.

Following three barbell focused training days, the last two of which were of medium-longer time domains, our Thursday program includes two pieces that involve unilateral, non-barbell movement patterns.

We’ll start with a “For Quality” piece to serve as a system primer, recovery flush, and extended warm-up (through stability and activation) and then a we’ll attack a higher skill AMRAP with a shorter, faster time domain.

Don’t fret, the barbell comes back on Friday— but first, DUs, MUs, and TGUs (among other things).

WOD For 10-04-18:

2 Rounds For QUALITY:

400m Run

10 Kettlebell Turkish Get-ups @ pick load (5 R / 5 L)

10 Single Kettlebell Single Leg Deadlifts @ pick load (5 R / 5 L)

This is "For Quality of Movement" (not time or max weight) so choose your loading accordingly.

-then-

AMRAP 8 Minutes:

40 Double Unders

10 Single Dumbbell Hang Clean-to-Overhead @ 50/35 lbs (5 R / 5 L)

4 Ring Muscle-ups

Can you hold a fast pace and get 5+ rounds?