Wednesday 5.24.17 WOD

Memorial Day Monday 5.29.17
7:30am WOD
8:30 WOD w/ babysitting
9:30 WOD w/ babysitting
10:30 WOD

Mobility: 5min

Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side

Warm-Up: 10min

2-3 Sets of:
5 Bent-Over Rows
5 Yoga Push-ups
5 Push Press
10 Band Pushdowns
10 Band Pull-aparts
Rest as needed. Go through at a slow pace.

Strength: 15min

Close Grip Pullups (5 x 5. Rest 90s-2:00)
– All 5 sets should be “work” sets so perform 2-3 warm-up sets.
Options:
Partner Assisted
– Bodyweight
– Add additional weight.
– Supinated Grip
Training Intent
Chin-up 5 x 5. Complete 5 work sets with whatever scaling option matches your ability. All 5 sets should be challenging so make sure your athletes choose an option that will work for their ability. Chin-ups are supinated grip and are more demanding on biceps and shoulders but easier than the tradition pronated grip pull-up.

WOD: 25min

20min AMRAP
Row 500 Meters
15 SDHP (55,35)
15 Box Jumps w. step down (24,20)
Rx+:(Add in 3/2 Ring Muscle-ups per round in addition to the other 3 movements)
L2: (45, 35) (20,15)
L1: (35,25) (20,15 Step-ups)
Additional Scaling Options:
– Rowing: Sub 400 meter Run Or 60s on Assault Bike or Ski Erg.
Training Intent:
This is a good opportunity to practice managing breathing/pacing. 500m Row splits should remain consistent. Break other work however necessary. Set a goal to complete SDHP/Box Jumps in a certain amount of time or certain rep scheme. Most of the time in this workout will be spent on the rower so this workout is more aerobic in nature.

$ Out: 5min

DB California Presses: 3 x 15. Rest 30s.

By | 2017-05-23T15:58:44-04:00 May 23rd, 2017|WOD|Comments Off on Wednesday 5.24.17 WOD