WOD – Wed, Oct 15
Intent
Warm Up (Checkmark)
General Warm Up (5-12)
5 legs only row strokes
5 hip + arm row strokes
5 full row strokes
3 rounds
+
20 plank shoulder tap
10 Spiderman stretch
10 Scorpion stretch
2 rounds
Specific Warm Up (12-32)
Toes to bar
- 5 Hollow rocks
- 5 Supermans
- 5 Kipping swing
- 5 Kip + knee raise (focus on driving feet down as chest comes forward for next rep)
- 5 Kip + straight leg toe raise (getting closer to T2B)
- 3x 2 Kips + 1 toes to bar or previous scale + 2 kips (focus is upper body control to accelerate and decelerate body)
- 2×3-5 Toes to bar practicing cycling
DB Push Press
- With light DB
- 3 Dip and hold (vertical torso practice)
- 5 Dip and Drive fast keeping DB’s on shoulder but feeling them become weightless through leg drive
- 5 DB Push press
- 2×5 building to workout weight
Primer:
5/4 Cal Row
5 Toes to bar
5 DB Push press
*practice at fast pace with fast transitions.
Conditioning (Checkmark)
RXConditioning: (35-53)
Every 4:00 x 4 sets
15/12 Cal Row
15 Toes to bar
20 DB Push Press (50/35lb.)
Goal: Sub 2:00 (fast 1:35)
Cap on each round: 2:30
*Score is your slowest round
Intermediate: 12/9 Cal, 10 Toes to bar or 15 hanging leg raises, 35/20lb. DB’s
Baseline: 10/7 Cal Row, 10 Hanging leg raise or Lying toes to rig, 15/10lb. DB’s.
Cool Down (Checkmark)
(54-60)
:30 overhead tricep stretch each
1:00 hurdler stretch each side
:30 cobra stretch
(0-5)
We started the week with a long chipper, yesterday was high demand on land and skill, and today we get after high intensity intervals. We want to look at the prescribed work and consider being able to get it done unbroken on round 1 if you hope to flash one of the faster times. It’s reasonable to be able to take a quick break at T2B 1 time and a quick break on the DB 1 time and still manage to hit the desired stimulus. We want to be off the rower in under :45 each round and similar approaches to each modality. Go hard–your score today is your slowest interval.