HOME WOD – Friday 24 April 2020
WOD Goal
Fully Loaded: We want you to find the appropriate load for you. It is prescribed as ¾ body weight, but that might be too heavy for some of you. The goal is to be able to perform all 15 reps unbroken with it feeling really awful around rep 9 or 10. After round 1, you won’t be fresh, so the load will feel even heavier still.
You should have roughly 2-3 min. left to perform the wall balls or muscle-ups. It will feel like a long time, especially as you start to fatigue. The goal should be to average around 25+ wall balls in sets of 10 + for the first round and maybe set of 8+ for the second round. At least 5+ Muscle Ups per round. Anything less for the muscle-ups, think about scaling.
Partially Loaded: You should also have around 2-3 min. Left to perform the slams and clusters since the loading is lighter. If 20 reps unbroken seems too light, you can have you use two dumbbells resting on your upper back. Like a front squat rack but way higher with elbows pointing high.
For both movements shoot for 20 + each round. Most likely a little higher for the slams, with the last round of clusters seeing a slight decline, given the accumulated fatigue over the 6 rounds.
Unloaded: The 12 over-unders will take most people over 1 minute, leaving roughly the same amount of time as the other two tracks to perform the other movements. The jumping lunges will get spicy fast and you will need to break these up into chunks. Perform a set, rest. Perform a set, rest. Performing large amounts of these unbroken is really hard! For the wall squat hold, the goal is to hold for as long as possible within each round. You might want to take the last 10-20 sec before the end of the time to shake the legs out and get ready to squat again, otherwise your legs may not cooperate going straight into the over-unders!
Have you shoot for 40+ jumping lunges per round.
Briefing video
Daily Board. Scaling options are in red.
WARMUP
(10-15 min.) Dynamic warm-up
2-3 Rounds
5-10 reps long lunge sequence
10 x Single leg bridge ups
5-10 alt.Warrior stretch
5 Wall squats
WORKOUT PREP & WORKOUT
(20 min.) Prep for the workout
Fully Loaded
(10 min.) Back Squat prep
10 reps with an empty barbell – pause at the bottom for 3 sec. after every 2 reps
8 reps – pause at the bottom for 5 sec. after every 2 reps
6 reps – no pause
2-3 x 4 reps back squat
* The second set of 4 should be done at their working weight.
(10 min.) Bar muscle-up prep
BIG Kips – The kip needs to be bigger than a pullup kip
Big Kip + Pulling down on the bar in the back swing
Pulling Knees up, or popping the hips
Full movement QUICK SCALE: Have people do the progressions up until here and then have them work their workout modification.
Finish off with 2-3 Reps of their workout modification
Partially Loaded
(10 min.) Back Squat prep
10 reps with no load – pause at the bottom for 3 sec. For every rep
8 reps with no load – pause at the bottom for 5 sec. after every 2 reps
6 reps with dumbbell – pause every second rep
2-3 x 4 reps with their workout load.
(5 min.) Slam and cluster prep
30 sec. Db slams
30 sec. Rest
30 sec. Clusters
30 sec. Rest
Unloaded
(5-10 min.) Find something to step-up onto. Or use your over-under set up and step over this.
10 Step-ups
10 Lateral Step-ups – each side
5 Jump overs
5 Jump over, crawl under (full movement)
(5-10 min.) Prep
4 Lunges + 4 jumping lunges
30 sec. Wall squat
2 rounds
* Prep as needed for workout
(20 min.) Perform the workout
6 rounds
12 Over-unders
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Jumping Lunges
Rnd 2, 4 and 6: Hold Wall Squat
Scoring
Score total reps of muscle-ups/db slams/jumping lunges and wall balls/clusters.
* Squat hold has no score. Every time they break, take off 3 reps from their total.
6 rounds
20 DB Back Squat (50/35 lb.)
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Db Slams
Rnd 2, 4 and 6: Single DB Cluster
Scoring
Score total reps of muscle-ups/db slams/jumping lunges and wall balls/clusters.
* Squat hold has no score. Every time they break, take off 3 reps from their total.
6 rounds
15 Back Squat at 3/4 Body weight
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Bar Muscle Up
Rnd 2, 4 and 6: Wall Ball (20/14 lb.)
Scoring
Score total reps of muscle-ups/db slams/jumping lunges and wall balls/clusters.
* Squat hold has no score. Every time they break, take off 3 reps from their total.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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