HOME WOD – Saturday 18 April 2020
WOD Goal:
The workout should be done as a sprint. The wall climbs will be a little time limiting since you can’t really be done as a sprint, but the idea would be to do everything unbroken, or as close to, and as fast as you can. To achieve this, use appropriate scales. The 1 minute rest will give you a little breather before you need to go again. You should be breathing hard. Shoot for 4-5 minutes per section, giving yourself around a 11-12 minute finish.
A quick bodyweight press/uni-squat/press combo today for everyone! This is intended to be sub 10 minute (not including the rest) and a quick way to get some blood flow after the big week you have had. Physically, but also most likely mentally!
Briefing video
Daily Board. Scaling options are in red.
WARMUP
(5-10 min.) Musical Movements through zoom!
Set up 4 stations of:
Air Squats
Mountain Climbers
Jumping Jacks
Kick-sits
– Distribute people amongst the stations (if possible)
– You dictate the time they spend on each station by turning the music on and off. When they hear you turn the music off, they must start on the next movement as quickly as possible.
– The last person to start the next movement gets a burpee penalty 😉 OR, no penalty, just fun!
– Play for about 5+ min and try to distribute the time evenly with all the movements.
(5-10 min.) Mobility
10 alt. Cossack squats
10+ Quad rocks
10 + Split stance rock to tall split kneel
10 T Spine rotation and shoulder rolls
WORKOUT PREP & WORKOUT
(5-10 min.) Review movements as needed.
Perform a few reps of some progressions and the movements
* Go over scaling options here.
(10 min.) Prep for Workout
Perform (using workout modifications)
5 Push-ups
4 Pistols
1 Wall Climb
Every 90 sec for 3 Rounds
* Prep as needed for Workout
(10-12 min.) Perform Workout
15 Push-ups
12 Pistols
15 Push-ups
12 Pistols
9 Wall Climbs
rest 1 min.
15 Pistols
12 Push-ups
15 Pistols
12 Push-ups
9 Wall Climbs
Scoring
Time to complete the workout
15 Push-ups
12 Pistols
15 Push-ups
12 Pistols
9 Wall Climbs
rest 1 min.
15 Pistols
12 Push-ups
15 Pistols
12 Push-ups
9 Wall Climbs
Scoring
Time to complete the workout
15 Push-ups
12 Pistols
15 Push-ups
12 Pistols
9 Wall Climbs
rest 1 min.
15 Pistols
12 Push-ups
15 Pistols
12 Push-ups
9 Wall Climbs
Scoring
Time to complete the workout
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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