HOME WOD – Thursday 30 July 2020
We got inverted a few days ago. The focus is different today. This is an opportunity to practise and work strength in this position. The complex is to be done unbroken ideally. For the hold, if you can’t hold for longer than 15 sec in a handstand, scale the movement. If you aren’t into getting inverted more than once per week, we will offer a variation in the goal section below.
For your finisher, you will perform death by kick-sits. Every minute have them add two kick-sits, one for each side.
Briefing video for Unloaded Workout
Daily Board
Partially Loaded & Rx’d
(For Unloaded please click on the Unloaded Tab.)
WARMUP ~ 20 MINS
(5 min.) Quick Warm-up
8-7-6-5-4
Wall Balls (use one load lighter than workout weight)
Push-ups
(10-15 min.) Work up to a Heavy Javelin Press
3 reps each side
4-5 sets
* Rest as needed between sets.
WORKOUT PREP & WORKOUT ~ 30 MINS
(10 min.) Review and Prep the Ring Dip
Find a modification for the Ring Dip that they DON’T normally do. Some suggestions: Negative Dips, Slow Lower + Strict, Strict Dips, use fixed Dip Bar, use Bands on one leg, use ground for support, use a Bench or Box. This also goes for people who already have Ring Dips. Have them perform:
5 Dips
EMOM 6 min.
* Increase or decrease the reps depending on the difficulty of their modification.
(10 min.) Prep for the Workout
With an empty Barbell, briefly review the Shoulder-to-overhead as a Press and a Push Press.
Then, have everyone perform:
10 Wall Balls – use workout weight
10 Push Presses – use workout weight
* Prep as needed for the Workout.
(10 min.) Perform the Workout
WARM DOWN ~ 5 MINS
10 Kneeling T-Rotations with Scapula Retractions
1 min. each side Pec Stretches – switch angles within the minute
WOD
1 Strict HSPU
2 Kipping HSPU
Max Unbroken Handstand Hold
Rest
7 Rounds
WOD Board
Scaling
- Complex: Either use the option above in the goal section, or scale it as:
2 negative strict lowers - 4 wall climbs – as high as possible
- Max handstand hold – scale to a pike handstand hold.
- Kick-sits: Scale to an emom of 15 sec. Supine plank + 15 sec. On the spot bear crawls/marches. Go for up to 5-6 minutes.
Scoring
Part 1: Score all 7 rounds for load
* Unloaded the score is the length of the handstand hold.
Part 2: Score total reps. So if you make it to round 10, your score would be 55 reps.
WARM-UP ~ 5 min
10-8-6-4-2
T-spine rotation with shoulder rolls
6-point burpees
Air squat to up and over the fence
(5 min.) More Shoulder prep
Lying internal/external shoulder rotations– 30 sec. Each side.
1 min. Split stance T-spine rotation
WORKOUT PREP & WORKOUT ~ 45 MINS
(10 min.) Review and Prep for Pressing
Perform the following:
5 x Kick up-down handstand holds – hold each one for about 3 sec. – use half handstands as a scale.
5 Inverted shoulder shrugs – scale to pike hold shoulder shrugs.
5 Pike handstand push-ups
Then, using your version or modified version, perform 1 round to test for any adjustments needed.
(20-25 min.) Getting inverted portion.
* Perform WORKOUT: perform one set every 3-4 min. (less rest in the earlier rounds and more rest in the later rounds)
(10 min.) Perform Finisher
WOD GOAL
Unloaded: This is going to be a challenge for you to perform unbroken, or at all. So, be loose on the guidelines and then continue to modify from there. For those not wanting to get inverted, perform this instead:
2 Pike round the worlds(in both directions, so 2 total) Or 4 Wall Walks
4 15 sec. Push-ups (take a full 15 sec. To get down and up)
6 2-fer-1 Burpees
7 rounds.
For the finisher, a good goal would be to reach the set of 10-12 reps.
We got inverted a few days ago. The focus is different today. This is an opportunity to practise and work strength in this position. The complex is to be done unbroken ideally. For the hold, if you can’t hold for longer than 15 sec in a handstand, scale the movement. If you aren’t into getting inverted more than once per week, we will offer a variation in the goal section below.
For your finisher, you will perform death by kick-sits. Every minute have them add two kick-sits, one for each side.
WOD
50 SA. DB Thruster – 25 reps each arm
50 SA. DB Shoulder to Overhead – 25 each arm
50 Object Dip
WOD GOAL
For our last day of the month, we have a fast little diddy in store. The first two movements are designed to be performed quickly, while the bottleneck is going to be the Ring Dips at the end. We have chosen two planes of pushing for this triplet, with neither of them being the same plane as Burpees (remember yesterday’s mammoth burpee WOD?). Regardless, athletes will definitely have some fatigue through the shoulders from these, which is why we have kept the total volume low and included a lot of shoulder prep work during the warm-up and prep. The biggest thing to watch out for are those Dips. Make sure people scale appropriately and know their limits.
Today, go for big sets. If you have athletes that are usually conservative and break things up into smaller sets from the start, have them go bigger today—even to failure. The workout isn’t long enough that this will mess them up for the remainder of the workout. If anything, use it as a mental test.
For your top performers, 1-2 sets of Wall Balls, 2-3 sets of Shoulder-to-overheads, and 3-4 sets of Ring Dips should be the goal. They should finish in under 7 min. For your athletes attempting Rx’d but still have some Ring Dip limitations, allow them to take the full 10 min.
Scoring
Time to complete the workout.
Scaling
- Wall Balls: Scale load first, then target height.
- Shoulder-to-overheads: Scale load as needed. 10 reps unbroken when fresh is the goal.
- Ring Dips: Scale to a light Band, then scale to feet-assisted Dips on either Rings or Dip Bars.
WOD
50 Wall Balls (20/14 lb.)
40 Shoulder-to-overheads (95/65 lb.)
30 Ring Dips
WOD GOAL
For our last day of the month, we have a fast little diddy in store. The first two movements are designed to be performed quickly, while the bottleneck is going to be the Ring Dips at the end. We have chosen two planes of pushing for this triplet, with neither of them being the same plane as Burpees (remember yesterday’s mammoth burpee WOD?). Regardless, athletes will definitely have some fatigue through the shoulders from these, which is why we have kept the total volume low and included a lot of shoulder prep work during the warm-up and prep. The biggest thing to watch out for are those Dips. Make sure people scale appropriately and know their limits.
Today, go for big sets. If you have athletes that are usually conservative and break things up into smaller sets from the start, have them go bigger today—even to failure. The workout isn’t long enough that this will mess them up for the remainder of the workout. If anything, use it as a mental test.
For your top performers, 1-2 sets of Wall Balls, 2-3 sets of Shoulder-to-overheads, and 3-4 sets of Ring Dips should be the goal. They should finish in under 7 min. For your athletes attempting Rx’d but still have some Ring Dip limitations, allow them to take the full 10 min.
Scoring
Time to complete the workout.
Scaling
- Wall Balls: Scale load first, then target height.
- Shoulder-to-overheads: Scale load as needed. 10 reps unbroken when fresh is the goal.
- Ring Dips: Scale to a light Band, then scale to feet-assisted Dips on either Rings or Dip 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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