August 20 2016
Happy Birthday Coach Alanna!
Alanna is one of the strongest women I’ve ever met and her dedication to self-improvement is a very contagious and empowering thing for all those around her. She has also developed as a talented coach, offering helpful insights gained through her devotion as a student in many aspects of fitness. Every time she coaches, she strives to bring out the best in you because she sees it and knows you can be that greatness. And, if you’re looking for inspiration, check out her story from Story Share Media on YouTube; but have a tissue ready, it will get you in the feels (also, there are links to Coach Triah’s and Coach Drot’s stories, too).
Olympic Lifting Practice
Use this time to work on the Snatch and/or Clean & Jerk. This is meant to allow for qualified movement patterning and not so much to develop Strength or Intensity. High volume with light to medium weight loads is key.
“Happy Birthday Coach Alanna!”
For 6 cycles:
AMRAP in 3 mins of:
25 Wall Balls, CRX: 20/14 lbs, 10/9 ft, FRX: Pick Load
25 Double Unders/ FRX: 75 Jump Rope Singles
25 Box Jumps, 24/20 in/ FRX: Step Ups Permitted
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
This WOD could really be called, “When Karen Met Alanna…Karen Lost.” It’s no secret that Wall Balls is one of Alanna’s favorite movements and she’s kind enough to share it with you, too. You will restart the AMRAP each round, so you’re pretty much guaranteed to get the 150 Wall Balls in that normally occurs in the “Karen” WOD. Do you best to get at least one round each time and think strategically, there’s lots of reps coming your way after the first 2 rounds are finished. Have a great weekend!