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08/25/2014 WOD

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Monday 08/25/2014

Pre-Game
Squat Prep-DEMO
Muscle up Prep-DEMO

Warm Up:
Row 1000/Run 800
2RNFT :
30-50 double unders or 30 Seconds practice,
3-6. Muslce Ups Or Sub
5-10 wall balls
20 Second Hollow Hold

Strength: (12 Min)
Back Squat 6@9 (No Drops)

WOD: (15 Minute Cap)

Level 3-
5 Bar M.Ups
10 FS 155/105
20 Burpee Box Jumps 24/20
30 GHD sit ups
20 Burpee Box Jumps
10 FS
5 Bar muscle ups

Level 2-
10 Pull ups
10 F.squats 115/75
20 Burpee Box JumpsĀ  24/20
30 Weighted sit ups (20/14 med ball)
20 Burpee Box Jumps
10 F.Squats
10 Pull-ups

Level 1-
10 Jumping Pull-ups
10 F.squats 95/55
20 Burpee Box Jumps 20/16
30 Sit Ups
20 Burpee Box Jumps
10 F.Squats
10 Jumping Pull-ups

Extra Credit:

Strength Accessory:
SHSPU X@9 Rep drop (80%) @20 seconds
Strict Pullups X@9 Rep drop (80%) @20 seconds

Mobility Accessory:
3 x 10 per leg- Psoas March- no band-
Accumulate 2 Minutes per leg Couch Stretch -Focus on no over extension.
Hamstring Smash-DEMO

Example for extra credit:
SHSPU X@9 Rep drop (80%) @20 seconds

In this example you would do 1 near maximal set(9) of strict hand stand push-ups,drop 80% of the reps and then repeat those reps with 20 seconds breaks between sets until it becomes a 9. It will look like this:

1×10@9 rest 20seconds
1 x 2 @7 rest 20 seconds
1 x 2 @8 rest 20 seconds
1 x 2 @8 rest 20 seconds
1 x 2 @9 stop

Remember the goal is to auto-regulate and listen to the body. Do as much as needed to reach the desired fatigue.

 

 

 

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