Tom realising its only Tuesday!
Pic: Angela Clancy.

WoD: "Trapped!"

Complete As Many Rounds As Possible in 20 Minutes

Of:

5 Strict Handstand Push Ups

10 Kettlebell Sumo Deadlift High Pulls

15 (12) Calorie Row

20 Russian Kettlebell Swings

Yesterday was all about removing yourself from the idea of pacing & getting after it faster than you'd have liked it! Today is the other side of the coin. If you put all your minutes together from yesterday you will see the majority of you worked out for 18-20 minutes. Yet you did so at rates that would not have been sustainable for all of those minutes if put together.
20 Minutes non-stop is no joke. No matter what the task is ahead you are required to be utilising oxygen & energy on a consistent basis. This will require smart pacing. (Don't confuse smart pacing with being comfortable!!).
Find a groove that will allow you to keep moving for the majority of the time domain & build that aerobic potential.
YOU will choose your KB weight. We want you to pick a load that will allow for unbroken sets (Unbroken yes, Uncomfortable? Absolutely!).
Oh and we see the Rower is back again. how shocking! Sometimes you will need to run for that bus two days in a row!! Yesterday was a 4 minute one-off effort. Today get off that rower in less than 60 seconds every time!
Hold the standards. Form is priority as always.
Scale as needed.

Post number of rounds/reps to Beyond The Whiteboard.