Please come out this Saturday to CrossFit Unwavering for a benefit WOD for fallen El Mirage K-9 office Koki.  Koki was killed in action last November.  CrossFit Unwavering wants to show some love to the El Mirage Police Dept, so they will run the above WOD that day.  All are welcome and any donations will go to the Arizona Law Enforcement Canine Association.  Get a teammate, come out, do work and show some love!

For more info on Koki, click on the above pic.

For today’s work..

WOD:

Perform 8 Rounds of 45 sec work/15 sec rest of:

Max Reps – Double Unders

Rest 2 Min

Perform 8 Rounds of 45 sec work/15 sec rest of:

Max Reps – Kettle Bell Swings (53/35)

Rest 2 Min

Perform 8 Rounds of 45 sec work/15 sec rest of:

Max Reps – Ab Mat Sit Ups

Score = Total Reps

Goal – For any given movement, stay within 2-3 reps of each set

Today’s WOD, is similar to a Tabata-style WOD, but instead of 20 seconds of work and a 10 second break, we are pushing for a longer period of work each time, plus you get a 2 min break between 8-round sections.  Obviously, don’t try to spring through the 45 seconds of work, but don’t go slow either.  Find a pace that allows you to keep moving the whole 45 seconds.  Keep a running total of reps in your head, as your score today is total combined reps.  During the 8 rounds of a given movement, your goal should be to stay within 2-3 reps either above or below the rep count for every round.  That means, in round one of a movement, if I hit 25 reps, I should try to hit 22-28 reps each round of that given movement.  That way, your work output stays constant.

Scaling Options:

DUs -> would prefer no scale, just spend 8×45 sec practicing, BUT, if you want, go Single Unders

KB weight -> 35/25 -> as needed

Ab mat Sit Ups -> feet anchored

Cool Down:

Calf stretch on rig – 1 min per side

20 slow and controlled cobra to downward dog (spend 5 sec at each position)