Variation of “Sparrow’s Dozens”:
12x Deadlift @ 115/95#
12x Wall Ball Shot @ 20/14#
Notes: This WOD was inspired by a workout I read about from some guys I really respect and consider mentors. I was trying to program something in the 45 min range and found this workout and thought it would fit pretty well. It turns out that there are a few people in the gym that this was not hard enough to last into the 45 min range and I am really happy about that. Others that took about 60 min. Remember that there is nothing right or wrong with that, it’s just feedback of where you are right now. Change some things and the result will be different. The first step is just notice what you eat and when. Just notice it, don’t do anything other then pay attention for an extra 5 min a day on what you eat and when you chose to eat it.
When workouts get up to 60 min in duration, which this did for some, recovery becomes very important. If you don’t practice the recovery techniques you will be very sore, very tired which could case someone to skip the following workouts until they do recover. Not good. That’s time that could be spent getting more quality training in. Granted not everyone is as intense about this but for those that are, recovery is 50% of the game!
This wraps up the week and there were some great workouts and really good performances this week. I am looking forward to seeing everyone progress and experience “transcendent physical performances.”