Wednesday 161019

WODPOCALYPSE sign up sheets for attendance and face painting by Bailey is on the community board. Get signed up so we know how many to plan for and if you are in need of a costume or a face painting to go with your costume, sign up for Bailey’s amazing ability at creating zoombies, tiger, lions, funny faces and more. 

1.
Dynamic Warm-Up – Mobility
Prepare to for..

2.
Strength:
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
Beat all of your scores from Week 1.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

3.
WOD: 

E2MOM for 10 Minutes:
12 Thrusters 105/70lbs, 95/50, 75/30
12 Toes to Bar
*Scale weight and movement accordingly to maintain intensity with good mechanics on 3.  Ask your coach for help.

COOL DOWN

4.
Accessory Above and Beyond ( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses

Strength: Back Squat – 4×4 @82.5%

Just work:
AAB – .5k x 12
Rest :90 seconds

5.
After completing pieces 1-4.  Please choose ONE of the following:
5a. Interval
E2MOM for 10 Minutes:
12 Thrusters 105/70lbs
12 Toes to Bar
40ft Handstand Walk
5b. Gymnastics Accessory
Climb the push-up ladder x3
1-2-3-4-5 etc until you reach failure
Rest 3 Minutes start over at one and try to climb close to the same
number as the previous round
5c. Strength Accessory
3 Rounds
:30 Max GHD Sit-ups
Rest :30
:30 At Parallel Sit-up Hold
Rest 3 Minutes

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