For the SWOD, ask Jamie, she'll move the tires for you. This is Jamie lifting Tire # 3 (200+ lbs). This was after she already lifted it 3 times and we made her do it again for the video!
Warm Up: Burgener Warm Up, Clean style
SWOD: Sledge hammer practice: 20 both, 20 left hand, 20 right hand. Must cover white dot. Accuracy counts, before speed or intensity. If you miss the white dot, you must keep going. Partner will count for you.
Metcon: "Rolling Thruster"
30 reps for time:
135/95 lb Barbell Ab Rollout, followed by a Full Squat Clean, into a Thruster with hands on bar entire rep.
You can see a demonstration of this workout at this link.
During the SWOD, we are working Accuracy again (make up for Monday!). During the Metcon, we are working on several general physical skills; power, strength, speed, coordination. Not the least of these is also Agility, defined as the ability to minimize transition time from one movement pattern to another. We are moving between three different distinct exercises across two planes. The barbell is moving from a full overhead position on the horizontal plane, to a full overhead position on the vertical plane.
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