WOD Blog
 | Wed, Sep 2 2020 |  |
| Wed Sept 2 2020 | Wed Sept 2 2020 DUs and HS Hold or Walk | Wed Sept 2 2020 Back Squat | Treasure Chest |
Wed Sept 2 2020
(No Results Tracked)
MOBILITY and warmup on own
200m run
Calf Stretch on Post:
Banded Shoulder Distraction:
Frog Stretch: https://youtu.be/krPrkio2uXs
15 Standing Calf Raises
20 Second Handstand Weight Shift
30 Second Front Plank
|
Wed Sept 2 2020 DUs and HS Hold or Walk
(Check In)
Gymnastic Stamina Benchmark
Alternating On the Minute x 6:
Minute 1 - :40s for Double-Under Practice
Minute 2 - :40s for Handstand Hold Practice or 20’ handstand walk
• This Gymnasty cycle benchmark will test our ability to remain upside down on fatigued shoulders.
• We want to aim for a full :40s hold or 20’ handstand walk and unbroken set of double unders.
MOVEMENT FOCUS
DOUBLE UNDERS
• Hold the handles lightly with only your pinky, thumb and index fingers
• A quick flick of the wrist will rotate the rope around, as opposed to using the entire arm and fatiguing the shoulders more
• Our breathing should match our movement
• We should try for an inhale every 3-4 breaths and exhale for 2-3 breaths
HANDSTAND HOLD
• Grab the floor with all your fingers for more balance points
• Squeeze the glutes to create a natural arch position against the wall
• Aim to keep the hands and arms close to the head
|
Wed Sept 2 2020 Back Squat
(Weight)
Strength
Back Squat
5 @ 65%
5@ 70%
5@ 75%
| Steve L | 305 Rx | | | Bryson | 235 Rx | | | Daniel St | 225 Rx | | | Hunter Coleman | 215 Rx | | | Mark E | 175 Rx | | | Bryan | 170 Rx | | | Lori | 165 Rx | | | Bailey | 145 Rx | | | Kevin T | 145 Rx | | | Kelila | 135 Rx | | | Payton | 105 Rx | |
|
Treasure Chest
(Time, Rx+)
WOD 'Treasure Chest'
3 Rounds For Time:
15 Toes to Bar
15/12 bike or 21/17 row or 300m run
15 Push Jerks RX+ 135/95 RX 115/85 55+ 75/55
Today's main conditioning piece balances out gymnastics, weightlifting, and monostructural movements
PUSH JERKS
• The barbell will come from the floor for this movement, not out of a rack
• All reps should be push jerked (received with bent knees) instead of push pressed
• Choose a moderate load that you are capable of cycling for 25+ reps unbroken when fresh
• Within the workout, this should be a station you can clear in 2-3 sets
• 4-4
________________________________________
| Bailey | 9:42 Rx+ | row | | Daniel St | 12:18 Rx+ | row | | Lori | 11:02 Rx | RX 55+ 65# run | | Bryson | 13:09 Rx | run | | Bryan | 9:55 | 95# V Up run | | Kelila | 10:48 | 55# row | | Kevin T | 11:10 | 75# run | | Mark E | 12:50 | 75# KU | | Hunter Coleman | 13:24 | 95# bike | | Payton | 14:35 | 65# run |
|
