12 Dec WOD – Wednesday 12 December 2018
WodBlog | AdminFront Squat 2-2-2-2-2-2-2
Front Squat 2-2-2-2-2-2-2
1-k Row
6 Rope Climbs
Rest 2 min.
750-m Row
5 Legless Rope Climbs
Rest 2 min.
500-m Row
4 L-Sit Rope Climbs
Rest 2 min.
250-m Row
3 Rope Climbs
Power Clean
7 x 1
– Build to a heavy single for the day
Bench Press
7 x 2
– Build to a heavy triple for the day
Box Jump
7 x 3
– Build to a high triple for the day. Step down, no rebounds. Alternate through these movements for 7 rounds.
Do the gym programming (RX’d or competitor) for the day.
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.
3 rounds
25 Wall Balls
15 Push Presses (155/105 lb.)
3 rounds
25 MB Walking Lunges
150-m MB Bear Hug Carry
With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Walking Lunges
100-m MB Bear Hug Carry
MB: 20/14 lb.
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.
AMRAP 12 min.
6 Front-Rack Lunges (185/135 lb.)
12 Deadlifts
PART 1:
To be done 45 minutes before class
Deadlift
1-1-1-1-1-1-1
– Build to a heavy single for the day. Go for that 1RM if things are feeling good!
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
4 Rounds for time:
30 GHD sit us
30 Pull-ups
-Goal is to finish under 10 minutes, with great times closer to 8 minutes. Try to keep the GHD sit ups unbroken, and only 1 or 2 breaks on the pull ups.
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.
5 rounds
4 Burpees + Pull-ups + Toes-to-Bars
12 Hang Power Cleans (115/75 lb.)
4 Burpees + Pull-ups + Toes-to-Bars
12 Back Squats
REST DAY
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.
40/30 cal. Assault Bike
Then:
4 rounds
200-m KB Carry (24/16 kg)
12 KB Shoulder-to-Overhead (6 each side)
40/30 cal. Assault Bike
PART 1:
To be done 60 minutes before class
Push Press
3-3-3-3-3
-Use the heaviest weight you can for each set.
Weighted Pull up
3-3-3-3-3
-Use the heaviest weight you can for each set. Alternate sets with the Push press. Compare to 11/16 and try to go heavier.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
For quality:
50 back extensions
– These are true back extensions, in which we deliberately round out the back, and then return to neutral.
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.
5 sets
Squat Snatch Complex
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
Squat Snatch
Find your heaviest 1RM
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.
AMRAP 20 min.
4-6-8-10 and so on …
Box Jumps (24/20 in.)
Deficit Handstand Push-ups (45-lb. plates)
Anchored Weighted Sit-ups (20/16-kg.)
To be done 60 minutes before class
Bench Press
5-5-5-5-5
– Use the heaviest weight you can for each set.
Strict Press
15-15-15-15-15
– Use a weight you can maintain across all 5 sets.
Weighted Plank
-Accumulate 5 minutes with 50% of bodyweight on back in as few sets as possible.
Do the gym programming (RX’d or competitor) for the day.
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.
FITNESS TESTING
5-k Row
To be done 60 minutes before class
Bench Press
5-5-5-5-5
– Use the heaviest weight you can for each set.
Strict Press
15-15-15-15-15
– Use a weight you can maintain across all 5 sets.
Weighted Plank
-Accumulate 5 minutes with 50% of bodyweight on back in as few sets as possible.
Do the gym programming (RX’d or competitor) for the day.
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.
27-21-18
Lateral Barbell Jumps (double reps)
Parallette Heel Taps
Deadlifts (275/185 lb.)
Rest 2 min.
18-21-27
Lateral Barbell Jumps (double reps)
Parallette Heel Taps
Deadlifts (275/185 lb.)
REST DAY
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.