Stimulus - Wednesday, December 13th, 2023

Stimulus

When we program each workout we have a desired stimulus for that workout. Yesterday with The Other Total, was a heavy day. Slow moving, lots of rest, and hitting heavy lifts.

Today is the exact opposite. The stimulus for this workout is meant to be like Fran. High intensity and fast, which means the weight is meant to feel light. ( Almost like a toy, light. ) Much like we said with Fran a couple weeks ago, you should be able to hold the bar for 21 Thrusters if we asked you too. We’re not, but we are asking that like Fran, you do not put it down more than twice. Meaning 7 rest, 7 rest, 7.

The row is not a relaxed pace, this is go time. Unlike Fran where some may struggle with the pull ups and a bit more rest may be forced, that’s not the case with the row. Go hard enough that it’s a higher intensity, but save yourself enough that you can pick up the bar for the set of Thrusters, as mentioned above, with no more than 2 breaks if needed. This is a fine line of balance that only you can find for yourself. But the desired stimulus of this workout is meant to be high intensity and fast.

Wednesday, December 13th, 2023

Focus:

15 Min EMOM

Min 1- 3-5 Strict Pull Ups
Min 2- 2 Cluster (build to above WOD Weight)
Min 3- 1 length DB OH Carrry

WOD:

For time:

21 - 15 - 9
Cal Row
Thrusters 95/65

( Fran type of Pace)

Check back each night at 8pm for the next days WOD .
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