Strengthening Weaknesses Strategy

Big Austin. No one loads the Prowler the way he does.

The Sunday Hero crew. Good work guys.

At the NorCal Regionals earlier this month, Blair Morrison blasted through the 100 double unders in WOD 4 without stopping. Consequently he was the second person to the overhead squats (the last movement of the 100s WOD) and ended up finishing very high. He was the only person that I saw do all the double unders in a row. I asked him about it the next day and he said that he had been doing 100 double unders immediately after every WOD he did. Wow, what a great strategy. Take a skill based weakness and do it when you are the most fatigued.

So, here is the challenge. Identify three skill based weaknesses you have, or even just two. Let’s say double unders, muscle ups, and handstand pushups. Immediately after each WOD, do some combination of those weaknesses. Maybe it is 100 double unders. Or a 5 minute AMRAP of 2 muscle ups and 20 double unders, or 1 muscle up and 15 double unders. Or maybe max HSPU in 2 minutes, or 3 on the minute for 5 minutes. Or any combo your imagination can come up with.

Work those movements for two or three months straight, after every WOD. And the end of that time, a la Blair, those movements will never bother you in the middle of a WOD again.

Good luck.

And thanks for the idea, Blair. Good luck at the Games.

What movements do you need to work after each WOD? Please post to Comments.

Your moment of Zen, featuring local boy turned superstar Chris Sharma.


Clean (full squat)

2, 2, 2, 2, 2, 2, 2, 2 where the last 3 sets are as heavy as you can



10 Rounds with 1 minute rest between each round

5 Thrusters 11/80#

10 Pullups

100m Run