HOME WOD – Wednesday 15 April 2020
Lots of hip flexion today. Make sure to save some time at the end of the workout to open up your hips a little. Today is an opportunity to get some time under tension with the Deadlift, or if you are doing the Unloaded, with some bodyweight Core work!
Briefing video
Daily Board. Scaling options are in green.
WARMUP
1-2 rounds – time permitting
10 Good-mornings
10 Sit-up to Pike
10 Split leg Good-mornings
10 Sit-up to Straddle
10 Quad Pose to hip lift
10 Strict Sit-ups
10 Single Leg Deadlifts
WORKOUT PREP & WORKOUT
(10-15 min) Prep for workout
Fully and Partially Loaded
If needed, review the Deadlift
Then, perform;
2-3 x 5 Deadlifts
* Add a little load each time for fully loaded.
Unloaded
Briefly review the movements with 20 sec on/off for each hold and up to 10 reps of the movements.
* Prep as needed for workout
(10-15 min.) Perform workout
(15 min.) Prep and Perform finisher
Have people decide on what version they will be doing, grab their dumbbell and perform:
6 movement of choice
4 Weighted Sit-ups
3-5 rounds
30 sec. Hollow Hold
30 sec. Sit-ups
30 sec. Rest
30 sec. Superman Hold
30 sec. Floor Back Extensions
30 sec. Rest
Scoring
Total reps for sit-ups and back extensions
2-4-6-8-10….until you can’t perform unbroken sets.
DB Deadlifts (50/35 lb.)
Finisher
40 Devils Press
Every time you rest, perform 10 Weighted Sit-ups
Scoring
Total reps completed in the last set (if they complete the set of 20, then 20 is their score).
* Partial sets don’t count.
Every 2 min Perform Deadlifts:
Rnd 1 – 5 reps @ 50-60%
Rnd 2 – 5 reps @ 60-70%
Rnd 3 – 3 reps @ 70-80%
Rnd 4 – 2 reps @ 80-90%
Rnd 5 – 2 reps @ 90+%
Finisher
60 Pull-ups
Every time you drop, perform 10 Weighted Sit-ups
Scoring
Score loads for all 5-5-3-2-2 sets.
Time to complete finisher
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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