28 Weak of Emphasis (WOE)- Pacing. Why? Without planning out one's task, an athlete might burn out in a WOD. Without knowing how to pace during a longer Met-con a person can go too slow or not as intense during a workout. When approaching a task, look at three objectives that needs to be consider is- Time domain, skill and weight. Time Domain- How long is the task? Must a certain amount of reps be completed in a time frame? A WOD for time? As Many Reps or Rounds as Possible? Skill- Muscle Ups, Hand Stand Push-ups, Dips and handstand walks all take a great amount of effort. Weight- Depending on weight what is important regarding core stability, emphasis on active shoulders during exercise. Strength- Reverse Curl Bench 3X10,5,3. Move to each set after 2 minutes of rest.
AMRAP (As Many Reps as Possible) 12 8 Dumb bell Push Press (30/15) 8 Lunges (30’s/15’s) 8 Pull-Ups - Rest 2 Minutes- 5 AMRAP 3 Burpees 5 Mountain Climbers 10 Tricep push-ups -If time allows we are working on athlete's personal skill goals-
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