Competition Day!
Mobility: none
Dynamic Warm Up: None
Instead, As Athletes enter have them row 2000m and then get barbell ready for movement demo.
Movement Demo: 5min
WOD: 45min
– Written by Coach Mike Petrizzo
“The Unforgiven”
45 Minute AMWAP:
200m run
1,2,3,4,5,6,7…….
Burpee Bar Hop + Deadlift
Burpee Bar Hop + Squat Clean
Burpee bar Hop + Man Maker
** Score is total weight moved, Bar x Reps
** Scale = dropping bar or changing weight
200m run
1,2,3,4,5,6,7…….
Burpee Bar Hop + Deadlift
Burpee Bar Hop + Squat Clean
Burpee bar Hop + Man Maker
** Score is total weight moved, Bar x Reps
** Scale = dropping bar or changing weight
NOTES FROM COACH MIKE:
Score is total weight moved (i.e., bar weight * completed reps of barbell movements)
Protocols:
– each athlete gets one bar, same weight must be used for all barbell movements (no tire changes); if an athlete lowers the weight during the WOD, no Rx;
– burpee/bar movements increase by 1 each round (i.e., 1, 2, 3 . . . );
– bars CANNOT be dropped, athletes must maintain control of the bar through the concentric and eccentric portions of each barbell movement; in other words, drop the bar, no Rx;
– standard rules apply for bar facing burpees.
These are movements that everyone can do. The lessons to be learned here (reality check for some) relate to pacing/tempo and selecting appropriate bar weight to balance moving quickly vs. moving heavy sh*t.
Protocols:
– each athlete gets one bar, same weight must be used for all barbell movements (no tire changes); if an athlete lowers the weight during the WOD, no Rx;
– burpee/bar movements increase by 1 each round (i.e., 1, 2, 3 . . . );
– bars CANNOT be dropped, athletes must maintain control of the bar through the concentric and eccentric portions of each barbell movement; in other words, drop the bar, no Rx;
– standard rules apply for bar facing burpees.
These are movements that everyone can do. The lessons to be learned here (reality check for some) relate to pacing/tempo and selecting appropriate bar weight to balance moving quickly vs. moving heavy sh*t.
Coach D. NOTES:
IMPORTANT!
Wednesday WOD:
Athletes are not allowed to load ONLY 10# bumpers on a barbell. The push-up of the man maker will crush them.
Athletes will need to use a training bar with 15# bumper plates.
If they want to use 10# on each side Athletes will have to use metal plates.
Wednesday WOD:
Athletes are not allowed to load ONLY 10# bumpers on a barbell. The push-up of the man maker will crush them.
Athletes will need to use a training bar with 15# bumper plates.
If they want to use 10# on each side Athletes will have to use metal plates.
Cool Down Stretch: 2-3min
$ Out
4min tabata standing heavy banded ab crunches