WOD – Thu, Sep 25
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
400m Run
2 rounds:
- 10 scap push-ups
- 10 walking straight leg toe touch (5 each)
- 10 banded pass-throughs
- 1 wall walk + 6 wall-facing shoulder taps
- 10 Curtsy lunge (5 each)
Specific Warm-Up (8:00–15:00)
- 10 yards high knees
- 10 yards butt kicks
- 10 yards of straight leg high kick (alternating)
- Initiate by swinging leg back and feeling slight stretch in hip flex prior to kicking up and forward.
- Strict press x 5
- Push press x 5 (vertical torso, weight in heels, drive legs prior to arms)
- Push jerk x 6 (vertical torso, weight in heels, jump and move feet slightly out, push UNDER the bar bell. Hold athletes in dip for 2 seconds and receiving position to refine these mechanics.)
- Push jerk x 6 (faster paces, pause only in dip)
- Build to a working load
Push Jerk (Weight)
(15:00–25:00)
Every 2:00 x 4 Sets:
- 3 Pause Push Jerks (2s pause in dip)
Conditioning (Time)
RXConditioning (30:00–50:00)
5 Rounds For Time:
- 10 Push Jerks (185/125lb.)
- 400m Run
Rest 1:00 between rounds
Intermediate: 135/95lb.
Baseline: 75/55, shorter run
Goal: Sub 15:00
Cool Down (Checkmark)
(50:00–60:00)
2 rounds NFT:
- :30 pec opener
- :30 Couch quad stretch
- :20 calf stretch each leg
- 5 cat cows
Optional Recovery Flow (Checkmark)
3-5 Rounds NFT done to promote recovery and movement:
- 20 alternating step-ups
- 2:00 easy row
- 20 Cossack squat (10 each side)
- 20 controlled ab mat sit-ups
- 10 Lateral bridge raise each side
- 10 single leg glute bridges each side
- 20 Banded face pull
- 1:00 plank
Overhead skill + quick hit workout with pushing and engine. The load is going to present a challenge to many who try to go RX. With that considered, this is the proper scale for each person: a challenge. The load should demand some doubt to if unbroken rounds can happen, but that is the goal. The run should be pushed and paced with understanding that 1:00 will not allow for full recovery, shoot for your best overall score possible with total time!