If you have been paying attention lately in the gym you may have noticed a new addition to the chalk board. I have been playing around with a number of different movements and combinations of those movements. When i started this little project and sequence of experiments I made a list of movements that I thought packed a particularly powerful punch. that list included things like thrusters, burpees, rowing, and power cleans among other things. Reviewing the list I made A common theme in the movements became apparent. The majority of them were full body movements ( i.e. no push-ups or bench presses were there) and/or could be performed at very high speed which results in a very higher power output for each individual movement. Here I must admit that the list I made was very biased in that I chose movements that I suck at. Since I am trying to keep all the met-cons I do while on the strength program short I decided that I would combine these movements in WODs that I should theoretically be able to complete in under 10 minutes.
The three Met-Cons I have completed this week are
Monday
5 Rounds
9 thrusters (95#)
20 Double Unders
8:38
Tuesday
5 rounds
5 Snatches (115#)
10 HSPU
<6:00
Thursday
21-15-9
Cal Row
Burpees
Hang Power Clean (135#)
14:16
Thursdays WOD was definitely was the worst of the three this week containing two of my least favorite movements (burpees and Rowing) Any thoughts on the WODs I am creating are welcome.
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