August 12

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 Pull-ups

30 Squats

15 GHD Sit-ups

30 Push-ups

15 Back Extensions

Row 500 meters

WEAKNESS TRAINING # 1: EXACTLY 10-MINUTES

* 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

* 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...

200 KB swings for time.  55/35

Stretch. Foam roller. Post-workout meal.