Coach Jesse O'Brien of Westlake Crossfit and ActiveATX.com hammers through some Sand bag getups, one of our favorite core/durability exercises.
Moustache Ride
OBJ: 1 Rm + Interval based work capacity
Warmup: 4 rds
8x Thrusters Increase wgt
8x Lunges
8x scorpions
8x Dislocates
1) 5-4-3-2-1
Push Press
Instep Stretch
2) 6rds
6x SBGU @ 80/60
8x Burpee
200m max effort sprint
45 sec recovery
3) 3rds
Max Strict Pullups
8x Russian twists @ 45/25
8x 1 arm situps @ 35/20
16x Plank Walkup
Comments: Still banging out 1rm's. I switched to a 5,4,3,2,1 format instead of the 10 down due to the high volume of the latter.
Part 2 is a real smoker. I have noticed with most of the crossfit style wods athletes seek out that ideal "pace" that allows them to finish the fastest. The intent of the programmed rest here is to not "pace" yourself but give it an all out effort, recover, then do it again. If this isn't hard then you are just not pushing yourself hard enough.