LOCO ANNOUNCEMENT

Last week we posted about the importance of tracking your progress 📉 with an InBody Scanner.  After we have your data the next step is to go through an Inbody Results Sheet Review with a coach.

Here’s a video going over all the data you’ll get: https://locomotionfit.com/inbody-results-sheet-review-a-tool-to-customize-your-training-and-nutrition-plan

 

WOD

A)  Aerobic Power Intervals

Assess API

or

17 Min AMRAP with a Partner

2k Row or 1 Mile Run
Then

3-6-9-12-15-18…
• Hang Powerclean 135/95
• Toes to Bar
• 50m Shuttle run

One partner works at a time.  Partner A does 3 HPC, then partner B does 3 HPC.  Partner A does 3 T2B then partner B does 3 T2B. etc.

Strategy and Briefing

API requires pacing, planning & strategy. You should have a game plan in terms of reps & goals for each round. As with the Running Test, if you hit that first round 100% you will be on pace for a HUGE Level-up … but do NOT do it — you will fall off quick!

Too fast equals fail. Make a PLAN to hit the Level you are shooting for — your partner can help you stick to it. When you get to the last round, empty the tank & finish strong. In planning, make sure you emphasize the movements you are good at, and get your big scores there. Also, plan to stop at about 50 sec on each interval, except the last one in each round, to give yourself a chance to catch your breath & transition smoothly. Going all the way up to the minute will burn you out.

Levels Consideration:  API

Goal:  Level Up!