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“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams How does an echo start? With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore. It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Metcon (Time)

For Time:
1 Mile Run
100 Burpees
1 Mile Run

Metcon

At home WOD

Metcon

If you have the equipment

Metcon (Time)

Gymnastic Skill
For Time:
100 Double Unders
50' Handstand Walk
75 Double Unders
50' Handstand Walk
50 Double Unders
50' Handstand Walk
25 Double Unders
50' Handstand Walk

10 Minute Time Cap

STIMULUS
GENERAL
-Couplet of descending rep Double Unders and a fixed Handstand Walk distance
-Higher skill combination creates an opportunity to practice under elevated heart rate conditions
-Refer to the Subs below for DU's, as we are looking to consistently move forward here (and not "get stuck")
-Choose a handstand walk distance that we can complete in 1:00 or less per round"

STRATEGY
-With both movements taxing the shoulders, we need to be smart with how we pace this couplet
-The more important of the two, in regards to pushing, is the handstand walks
-Missed "kick ups" sap our energy. --Kick up when ready, but avoid excessive sets here.
-Double-Unders are the opposite. ---Consistent chunks on the double-unders can be wise. A quick break is efficient and fast, versus the longer and "more risky" setup process on the handstand walk

Metcon (Time)

On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 100 Burpee Box Jump Overs 24/20

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, March 17, 2020

Male Clients