LOCO ANNOUNCEMENT
WOD
A.) Trunk Funk
30 sec Bicycle Crunches
30 sec Side Plank R
30 sec Bicycle Crunches
30 sec Side Plank L
B.) Braise
For Total Reps
40 sec On/20 sec Off Stations
a) Wallballs 20/14
b) Box Stepups 24/20
c) American KbS 53/35
d) Row or Run
Rest 1:00
x 5
Level Consideration: Neuro and Core, API, Kettlebell
Strategy and Briefing:
The Heavy Breathing Intervals today require a hyper focus on intensity (unless you’re doing the open in which case you should go easier — at a percentage of effort) . Going out too hard in the first round will dig a hole too hard get out of. Start off at a conservative pace in the first round to gauge how the workout flows & how to adjust. By round 2 you should find yourself at a sustainable pace. Breathing & movement is the key to maintaining this pace. Keep it at the same pace as the movement. You can’t breathe too much in this workout … or any workout. Movement should be smooth & consistent throughout. Try to avoid any peaks & valleys within these intervals. Wallballs & American KbS can be broken up, but shoot for big sets.
Goal: 300+ Reps
