Everyone has weaknesses. Weaknesses aren't the problem. Fault lies within our fear to work on said weakness; improving upon it without fear of failure.
Last Wednesday, you picked your poison; choosing from a variety of challenges to be completed. This Wednesday, you'll pick your poison once again; this time from your weaknesses.
Run 800 meters
15 GHD Sit-ups
15 Back Extensions
Row 500 meters
WEAKNESS TRAINING # 1: EXACTLY 10-MINUTES
Choose one lift from: Overhead Squat, Push jerk, Hang Power Clean, Hang Power Snatch
* With PVC or EXTREMELY LIGHT WEIGHT, work on your technique. Improve the little things. If you don't work the subtle nuances of a move, how do you expect to become better when your intensity is peaked and the clock is racing? This is NOT time to go for a PR or lift heavy. Check your ego at the door. Go light. Get better.
** Don't choose a lift which you simply can't "go heavy" on during a WOD; that's not the point of this training. If you hear a training constantly scream "LOWER" on your OHS, work to get lower. If your elbows aren't fast enough on the Hang Power Clean, work to speed 'em up!
WEAKNESS TRAINING # 2: EXACTLY 10-MINUTES
Choose one gymnastic/skill from: Pull-ups, Muscle-ups, Double-unders, Handstand Push-ups
* Don't worry about doing 100 pull-ups or 50 HSPUs. Again, we're not trying to kill ourselves or spend our energy for the rest of the week's training. If you're on the green band [during pull-ups], work with the yellow one or practice the kipping pull-up. Try double-unders. One is better than none, and so on...
After your 20-minutes of Weakness Training is complete:
200 KB swings for time. 55/35
Stretch. Foam roller. Post-workout meal.
REMINDER: There will NOT be a Nine In One class this Saturday morning. The Nine In One class resumes next Saturday, August 22nd at 8AM. This Saturday, the gym opens at 9AM and 10AM for WODs.