HOME WOD – Thursday 2 July 2020
Briefing video
Daily Board
WARMUP
Partially Loaded & Rx’d
(For Unloaded please click on the Unloaded Tab.)
(10-15 min.) Warm-up – Use light KB (one or two loads less than workout weight)
100-m Farmer’s Carry (50-m Right Arm + 50-m Left Arm)
10 Deadlift + Goblet Squat (1 Deadlift + 1 Goblet Squat = 1 rep)
100-m Front-rack Carry (50-m RA + 50-m LA)
10 Goblet Walking Lunges
100-m Single-arm OH Carry (50-m RA + 50-m LA)
4 TGUs (2 RA + 2 LA)
* With time remaining, perform 5-10 reps of Ninja Hip Flow.
WORKOUT PREP & WORKOUT
(15-20 min.) Work up to a heavy 50-m Single-arm OH Carry
In partners, work up to a heavy 50-m Single-arm OH Carry (25-m RA + 25-m LA)
* P1 works while P2 rests, then switch.
Use 3-5 efforts to reach their max. For some, it may take 3 efforts. If you don’t have heavy enough KBs, use DBs.
* Make sure athletes maintain an optimal body position for the 50 m. Back arching and side leaning means they are NOT.
* Some people will be restricted by shoulder mobility. If that is the case, have them go lighter and perform 100-m efforts instead.
(5 min.) Prep for the Workout
Using their workout load, have them perform:
8 Backward KB Lunges + 15 Air Squats
* Prep as needed for the workout.
(5-7 min.) Perform the Workout
WARMDOWN
Repeat 5-10 reps of the Ninja Flow. If time permits, perform some Shoulder Band work.
WARM-UP
2 Rounds
10 Air Squats to up-and-over fence
10 Inchworm + 1 Push-up
10 Samson Stretch
10 Warrior Stretch
5 Double Pulsing Air Squat
5-10 Chair Dips
10 Toe taps
WOD
AMRAP 10 min.
10 Double Pulsing Air-Squats (one pulsing (half squat + one full squat = 1 rep)
10 Chair Dips
20 Object Toe Taps
Scoring
As many rounds and reps as possible in 10 min.
Scaling
Scale Dips to Push-ups.
Scale UP to elevated feet.
WOD
12 Reverse Lunges with 1 DB
50 m Walk with 1 Arm DB OH Carry
25 Air Squats
3 Rounds
WOD Design and Logistics
Today, we are changing gears a bit after the heavy, taxing start to the week. We have a short, lower-body blaster with some static overhead work in store. Since the overhead work is static rather than dynamic, as well as short (50 m), any soreness from yesterday’s Thrusters won’t affect this movement too much. The back-to-back reps of the Lunges and Air Squats will make for a tough transition, but the reps and overall volume is low, so it shouldn’t change the intended speed of the workout as a whole.
The load is set to moderate for the Lunges and OH Carry, but for many athletes it will feel as though there’s a discrepancy between the two movements due to a lack of mobility and stability strength in the OH position while walking. In this case, you can have them use separate loads for each movement if you think it is appropriate.
*The Carry is intended to use the same load as the Lunges.
*For the Lunges, athletes can hold the KB in Goblet or Front Rack (on one side).
We have included some time in the prep to work up to a heavy Single-arm OH Carry. This will highlight how hard the movement is for many people and help with stabilization overhead, further preparing them for the workout.
Scoring
Time to complete the workout.
WOD Goal
Everyone: We have prescribed the same load for the Competitors and Rx’d folks. To increase the difficulty for your Competitors today, instead of increasing the load, you can turn the Lunges into Single-arm OH Lunges, if you’d like.
Nothing should be broken up today. The hardest part will be the transition from the Squats to the Lunges, but it shouldn’t slow anyone down enough for them to need to take too much of a break in between. It is intended to be a sprint. NO running with the Carries, though. Your top athletes will be able to complete this workout in under 5 min., with most of your athletes finishing around 6-7 min.
Scaling
Everyone
Reverse KB Lunges: Reduce the load as needed. Use dumbbells if there aren’t enough kettlebells.
Single-arm OH Carry: First, reduce the load as needed. Then, hold the KB or DB in the front-rack position instead.
Air Squats: Scale the reps to 15-20 per round, then modify the movement as needed for individual athletes.
Fitness
Lunges: If needed, omit the KB.
WOD
12 Reverse Lunges with 1 KB (24/16 kg)
50-m Single-arm OH Carry
30 Air Squats
3 rounds
WOD Design and Logistics
Today, we are changing gears a bit after the heavy, taxing start to the week. We have a short, lower-body blaster with some static overhead work in store. Since the overhead work is static rather than dynamic, as well as short (50 m), any soreness from yesterday’s Thrusters won’t affect this movement too much. The back-to-back reps of the Lunges and Air Squats will make for a tough transition, but the reps and overall volume is low, so it shouldn’t change the intended speed of the workout as a whole.
The load is set to moderate for the Lunges and OH Carry, but for many athletes it will feel as though there’s a discrepancy between the two movements due to a lack of mobility and stability strength in the OH position while walking. In this case, you can have them use separate loads for each movement if you think it is appropriate.
*The Carry is intended to use the same load as the Lunges.
*For the Lunges, athletes can hold the KB in Goblet or Front Rack (on one side).
We have included some time in the prep to work up to a heavy Single-arm OH Carry. This will highlight how hard the movement is for many people and help with stabilization overhead, further preparing them for the workout.
Scoring
Time to complete the workout.
WOD Goal
Everyone: We have prescribed the same load for the Competitors and Rx’d folks. To increase the difficulty for your Competitors today, instead of increasing the load, you can turn the Lunges into Single-arm OH Lunges, if you’d like.
Nothing should be broken up today. The hardest part will be the transition from the Squats to the Lunges, but it shouldn’t slow anyone down enough for them to need to take too much of a break in between. It is intended to be a sprint. NO running with the Carries, though. Your top athletes will be able to complete this workout in under 5 min., with most of your athletes finishing around 6-7 min.
Scaling
Everyone
Reverse KB Lunges: Reduce the load as needed. Use dumbbells if there aren’t enough kettlebells.
Single-arm OH Carry: First, reduce the load as needed. Then, hold the KB or DB in the front-rack position instead.
Air Squats: Scale the reps to 15-20 per round, then modify the movement as needed for individual athletes.
Fitness
Lunges: If needed, omit the KB.
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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