1. 5 RFT:
15 DL 245, 170
1 minute rest between rounds
Rest 10 minutes.
15 Wall Balls (20, 14)
15 Box Jumps (24, 20)
15 KBS (53, 35)
This WOD is what I call a Burner. Burners are all out efforts and one of the best ways to build metcon quickly. Burners should work fast cycle times and no transitions. "Helen" and "Christine" are examples of some longer, but well programmed Burners.
Here is what burners should like:
-Straight sets - if you are breaking or stopping you are not achieving the desired goal. Shorten up the reps or lighten the load.
-Light Weight - if you are thinking about the weight you're not trying to increase cycle time.
-Short time domain - 2 to 6 minutes. We don't exercise in one energetic pathway, but we are trying to max out the Glycolytic Pathway. Think about a max effort 800m Run.
-No Pre WOD Stress - These are wods that you should be able to jump into without a lot of physical or emotional preparation.
-NO DOMS - there should not be any excessive soreness from properly programmed Burners. We are looking to build you up with these not break you down in anyway. For that reason I wouldn't classify "Fran" as a Burner.
Hey Ben i just wanted to thank you. I came across this site just after the regional wods were announced and followed it leading into our regional(Australia and NZ).Your programming was greatand put me in good shape leading in i finished 31st in the open and 10th at regionals which i was so stoked with thanks again for being open with your programming and allowing people like me to follow it from the other side of the world.I wish your team and the rest of your athletes all the best at The Games.
Thank you, Mark Corrigan (NSW/Australia).