HOME WOD – Wednesday 8 April 2020
WOD Design and Logistics
It’s like fight gone bad, but really really bad! Two minutes of any low skill, repetitive movement is tough, and all these movements specifically are all those types that when you attack them with 100%, they have the potential to really hurt. There is no rest between movements or rounds.
This version is going to be spicy today! Wall climbs into high knees are going to get them good in the lungs and the hip flexors! For the high knees, each leg high knee = 1 rep.
Scoring: Total reps for all three movements, for each round.
WOD Goal
Everyone: The goal is to accumulate reps, which means going as hard as each movement will allow you. For today, lean against your strengths. That means that if you know you are able to accumulate more reps on any particular movement, then, you should go harder on those and get through the others however you can.
For all movements, aim to go unbroken for at least the first minute before resting. This will be harder to do in the second round, especially for those wall climbs and high knees. They get exponentially harder with every rep when fatigued.
Unloaded: Goal reps for the majority is: for the candlesticks, 16-24 reps., for wall climbs, 10-14 reps, high knees, 100-150, and sit-ups, 40-50 reps.
Thanks to Warm Up Work Out for awesome programming!
Briefing video
Daily Board. Scaling options are in red.
WARMUP ~ 10 MINS
2 Rounds
Row, assault bike, jump rope, or air squat for 1 min.
10 Long Lunge Sequences
Row, assault bike, jump rope, or air squat for 1 min.
10 T-spine rotation and shoulder rolls
(10 min.) Push-up Program Day 8
Angles and Holds
21-15-9
Decline Push-ups
30 sec. Plank Hold
* Perform Decline with feet on a 12″/6″ object for male/female.
* Plank Hold is on elbows.
* Goal time 5-7 min.
WORKOUT PREP & WORKOUT
(15-19 min.) Prep for the workout
Fully Loaded
5-4-3-2-1
Db Press
Db Push press
Db Push jerk
5-4-3-2-1
Strict sit-up
Mb Sit-up – use modification here
Partially Loaded
4-3-2-1
Bent-over row
Db Press
Db Push press
Db Push jerk
5-4-3-2-1
Strict sit-up
Db Sit-up – use modification here
Unloaded
4-3-2-1
Candlesticks
Wall climbs
9-8-7-6
High knees
Sit-ups
2 Rounds
2 min. Candlesticks
2 min. Wall Climbs
2 min. High Knees
2 min. Couch Anchored Sit-ups
Scoring
Total reps for all three movements, for each round
2 Rounds
2 min. DB Bent-over Row (50/35 lb.)
2 min. DB Shoulder to Overhead (50/35 lb.)
2 min. Double-unders
2 min. Db Sit-ups
Scoring
Total reps for all three movements, for each round
2 Rounds
2 min. Row for Calories
2 min. DB Shoulder to Overhead (45/25 lb.)
2 min. Assault Bike for Calories
2 min. Mb Sit-ups
Scoring
Total reps for all three movements, for each round
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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