Friday January 22, 2016
(Appropriately modifying workouts is the quickest way to success without injury. We always want to push ourselves out of our comfort zone, but if we do too much pushing, too quickly, the end result is never good. Your workouts are lower quality, the risk of injury increases, and overall, progress is stalled. Here, Justene has chosen wisely and is giving herself the workout that meets her current skill level and will give her the biggest bang for her buck. There is no shame is scaling a workout, there is honor is knowing yourself and moving forward at the correct speed and time.)
4 x 400m Runs
**Rest 50% of the time it took you to run the previous 400m. Your goal is to get all runs within 3 seconds of each other. Do not sandbag the first run. Push hard.
Level 1 & 2 WOD:
EMOM x 20 minutes:
Odd: 12/8 Burpees
Even: 12 Wall Balls (25,20)(16,14)
**L2 numbers are listed first, L1 numbers are listed second. If you fail to complete the designated work within the minute, just switch to the next station and then modify down to the next level for the remainder of the workout. If you finish the above work at the RX before :35 seconds, add two reps to that station. But only if you finish at or before :35. You may only add reps to one station or the other depending on ability level.
Level 2 MODs:
MOD 1: 10 Burpees, 12 WB (20, 16)
Level 1 MODs:
MOD 1: 6 Burpees, 12 WB (14, 10)