“180423-Class”

“Spin Doctor” Class WOD

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  • AMRAP in 16 minutes
  • “Spin Doctor”
  • 30 Double Unders
  • 15 Wallballs (20/14)
  • 30 Double Unders
  • 15 Kettlebell Swings (53/35)

Athletes should choose a weight for both the Kettlebell and Wallballs that they could complete 20+ unbroken repetitions when fresh. The rope should also be a variation that athletes could complete all reps unbroken if they had to.

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Although this is a longer workout, the rep count is relatively short. That means there are quite a few transitions from movement to movement. Having the “just start” mentality will help athletes get more work done within this time domain. Rather than thinking of the whole set, athletes can approach the ball and bell like there are only 5 reps. If they tackle it this way, they are more likely to pick up the weight immediately. On the rope, we can think just get to 10 reps. Once they’ve hit their goal, they can reevaluate and see if they can hold on or if they want to break. Whether it is 1, 2, or 3 sets, what’s more important is just picking up and object to move.
Source: wodwell.com
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