HOME WOD – Saturday 13 June 2020
The intended stimulus for the workout today is highly cardiovascular and done in sub 8 minutes. The load is light enough and the reps low enough so that even when you fatigue, you should still be able to keep going at a consistent pace throughout the 4 rounds.
Briefing video
Daily Board
WARMUP
(10 min.) 1 minute Station rotations to warm up (each athlete on own station for the whole time)
Jumping jacks
Barbell/dumbbell/object wipers
Bent over barbell/dumbbell row
Barbell/Db/Object good-mornings
2 rounds each
* With any time remaining, perform
3 x 8-10 barbell roll outs
* PL and Unloaded perform 3 x 6 Slow, controlled dragon flags
WORKOUT PREP & WORKOUT
Fully and Partially Loaded
(10-15 min.) Review barbell movements – hang power clean and front squat
Then, perform
1 high hang power clean + 1 mid thigh power clean + power clean + 1 front squat
5-6 rounds – or however many rounds it takes to get to a moderate load.
* Rest as needed between sets.
* PL – use dumbbells and perform it with 3 reps per movement.
Unloaded
8 Alt. cossack squats + 8 air squats
12 Plank shoulder taps + 6 push-ups
Rest
4-5 rounds
(10 min.) Prep for workout
Fully Loaded
First, get their weight back down to their working weight and perform 2 hang power cleans + 2 front squats if needed.
Then, perform;
8 Around the worlds on pull-up bar (4 shoulder/4 leg)
8 hanging leg raises
8 knees to elbows or attempts – or use workout modification here.
Partially Loaded and Unloaded
Perform one round of workout using their workout modifications.
* Prep as needed for the workout
(10 min.) Perform workout
4 rounds
6 Mountain Climbers
10 Curtsy Lunges
12 Lying anchored leg raises
Scoring
Time to complete the workout
WOD Goal
The goal is to perform everything unbroken and quickly. Nothing will be heavy enough that this will be a problem for you. The limiting factor will be the knees-to-elbows/lying leg raises, but you should still be able to do these unbroken and quickly.
Some athletes will be able to go sub 6 minutes, allow up to 8 minutes.
The goal is to perform everything unbroken and quickly. Nothing will be heavy enough that this will be a problem for you. The limiting factor will be the knees-to-elbows/lying leg raises, but you should still be able to do these unbroken and quickly.
Some athletes will be able to go sub 6 minutes, allow up to 8 minutes.
4 rounds
6 DB Hang Power Clean
6 DB Front squat
12 Lying anchored leg raises
Scoring
Time to complete the workout
WOD Goal
The goal is to perform everything unbroken and quickly. Nothing will be heavy enough that this will be a problem for you. The limiting factor will be the knees-to-elbows/lying leg raises, but you should still be able to do these unbroken and quickly.
Some athletes will be able to go sub 6 minutes, allow up to 8 minutes.
Today, we have a simple triplet consisting of two light weightlifting movements and one gymnastics movement.
The intended stimulus for the workout today is highly cardiovascular and done in sub 8 minutes. The load is light enough and the reps low enough so that even when you fatigue, you should still be able to keep going at a consistent pace throughout the 4 rounds.
We have included some barbell skill work in the workout prep. Go heavy for these, but the goal is not to max out, it is to work through some technical pieces at a moderately heavy load.
Sub the knees-to-elbows for 12 anchored lying leg raises if you are unable to use the pull-up bars. We have doubled the reps for the lying leg raises to account for the simpler movement.
4 rounds
6 Hang Power Clean (115/75 lb.)
6 Front squat
6 knees-to-elbows
Scoring
Time to complete the workout
WOD Goal
The goal is to perform everything unbroken and quickly. Nothing will be heavy enough that this will be a problem for you. The limiting factor will be the knees-to-elbows/lying leg raises, but you should still be able to do these unbroken and quickly.
Some athletes will be able to go sub 6 minutes, allow up to 8 minutes.
Today, we have a simple triplet consisting of two light weightlifting movements and one gymnastics movement.
The intended stimulus for the workout today is highly cardiovascular and done in sub 8 minutes. The load is light enough and the reps low enough so that even when you fatigue, you should still be able to keep going at a consistent pace throughout the 4 rounds.
We have included some barbell skill work in the workout prep. Go heavy for these, but the goal is not to max out, it is to work through some technical pieces at a moderately heavy load.
Sub the knees-to-elbows for 12 anchored lying leg raises if you are unable to use the pull-up bars.
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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