You’ve finished your WOD…Now FINISH your training!

As ANY of us who played Mortal Kombat know, you busted your ass to kick the crap out of the other guy and when you came out on top, the throaty kombat fight lord instructed you to “FINISH HIM!!” to which you most certaintly obliged… if you knew the 20 button sequence to rock that characters “finishing move.”

And for those of you who don’t know what A-B-A-C-A-B-B represents, then forget about the blab above and think of it as the “cherry on top!”

Here’s how it works:
1.) Bang out the WOD at MAX EFFORT
2.) Recover
3.) Pick a skill and leisurely work it!

Example:  If the WOD is Fran then bang out a PR.  Take 5, 10, 15 minutes to recover from Fran, and work on your RING DIPS or HAND STANDS.

DO NOT HOLD BACK ON YOUR WOD
DO NOT HIT SAME MOVEMENTS AS WOD
DO NOT CREATE A 2^ND WORKOUT

Here are some fine finishes to take advantage of:

-      Back Extensions
-      Glute Ham Situps
-      One ALL OUT 400m Run
-      2 ALL OUT 100m sprints (each way)
-      One ALL OUT 800m ROW
-      THE FISH GAME!!!!
-      Handstands / Handstand Pushups
-      Dips / Ring Dips
-      Dead Hang Pull Ups / Kipping Pull Up Swing / Kipping Pull Ups
-      Max out on a comfortable body weight movement

• Sit Ups
• Push Ups
• Dips
• Etc.

-      Weighted Snatch Drops/Snatch Land or Burgener Warm-up with light weight
-      Dumbell Squat Snatch
-      30 Wall Ball
-      50 Air Squats KEEPING FORM
-      ANY MOVEMENT YOU NEED TO WORK ON!!

If you have an idea on how to “finish” your training, clear it with the trainer.  For some, there is a fine line between topping off the training with some skill work, and over training.  So make sure you are avoiding the later!