YOU HAVE TO WATCH THE CLOCK!!!
AND YOU HAVE TO BE CAREFUL… BE AWARE OF YOUR SURROUNDINGS BECAUSE I’M SURE BARS WILL BE DROPPING!!!
“GIANT Sets…”
If You Want To Know The “Science” Behind GIANT Sets… I’ll Be Happy To Explain It To You… Just Bring Me A Coffee & We’ll Sit & Chat…
But To “Break It Down ShotGun Style”…
There Are A Few Different Types Of GIANT Sets WODs… But I’m Going To Explain 2…
The 1st Explaination Will Be Performed Today…
Today… Normally… The MetCon Would Be… Which It Still Still Be…
For a Total of 3 Rounds:
15 Thrusters
15 Burpees… TIME!!!
For GIANT Sets WOD… There Is A Required Amount Of Rest Between Each Round…
For The Above WOD… The Goal Is To Either Keep A Consistent Time For All 3 Sets… Or Even Beat The Previous Sets Time…
That Being Said… YOU SHOULD NOT HALF ASS THE 1ST SET ONLY TO PICK UP THE PACE FOR EVERY OTHER SET!!! GO AS HARD AS YOU CAN EVERY SET!!!
To Keep The Math Simple… Let’s Just Say…
Set 1: 1:00 Min…
1 Min Rest…
Set 2: 1:05 Min…
1 Min Rest…
Set 3: 50 Secs… TIME!!!
Taking Out The 1 Min Rest… Technically… You Could Have Performed That WOD In 2 Mins & 55 Secs…
We’re Gonna Do That Today…
But Then…
We’re Gonna Do The Same WOD… WITHOUT ANY REST!!!
How Close Can You Get To That “2:55” Time With Out Stopping… And Already Being Tired?!?!
Another Style Of A Giant Sets WOD Would Be… “Fran”…
21 Thrusters
21 Pull Ups
1 Mins Rest…
15 Thrusters
15 Pull Ups
1 Mins Rest…
9 Thrusters
9 Pull Ups… TIME!!!
Then Add Up The Time Of The Above Sets… Then Repeat The WOD Without Any Rest… And See How Close You Can Get To The GIANT Sets Time…
Today… We’re Doing The 1st WOD I Explained…
But 1st… A Strength Complex…
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ALRIGHT… HERE WE GO!!!
Don’t Rush In And Claim Your “Spot”… You Might Be Moved… You’ll See…
Strength…
***Based Off Your 1 Rep Max Push Press…***
NO THRUSTERS!!!
90 Seconds: 5 Push Press Into Front Squat Complex @ 60%
90 Seconds: 5 Push Press Into Front Squat Complex @ 65%
90 Seconds: 5 Push Press Into Front Squat Complex @ 70%
60 Seconds: 3 Push Press Into Front Squat Complex@ 75%
60 Seconds: 3 Push Press Into Front Squat Complex @ 80%
MetCon…
***Thrusters… Rx’d: M-95lbs/F-65lbs…***
***Bar Touching Burpees… Choose The Highest Bar You Can Touch…***
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WOD 1…
3 Sets… Each For Time:
15 Thursters
15 Bar Touching Burpees
1 Min… Rest…
15 Thursters
15 Bar Touching Burpees
1 Min… Rest…
15 Thursters
15 Bar Touching Burpees
“3ish” Min Rest… Make Sure You Start @ The Top Of The Min!!!
WOD 2…
For a Total of 3 Rounds:
15 Thrusters
15 Bar Touching Burpees… TIME!!!
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3…2…1…GO!!!
Mando
3.15.2021 WOD & Scores…
RainCrossStrengthandConditioning 