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“180610-Class”

"Band-Aid" Class WOD

2.7K 5
  • “Band-Aid”
  • 5 Rounds:
  • 40 Banded Good Mornings
  • 30 AbMat Sit-Ups
  • 200 Meter Empty Prowler Push

With quite a bit of volume on banded good mornings, athletes should choose a light resistance band that they could complete all 40 repetitions each round without stopping. Finding a balance here between control and speed, with control being more of the priority. If unable to use prowlers, complete a light weighted run of some kind.


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Today is designed to be a combination of accessory work and conditioning. The banded good morning and abmat sit-up are more effective from a muscular standpoint when done slower and controlled, while the sled is done more effective when done quickly. There are a few ways to approach this workout. The first is move quickly through all three exercises, essentially completing 5 rounds for time. The second option would be to slow down the first two movements and sprint the sled. With the second option, athletes get the best of both worlds.

Source: wodwell.com
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