FREE W.O.D. 8/9/10am Saturday 3/13/21

12
Mar

FREE W.O.D. 8/9/10am Saturday 3/13/21

DAILY MINDSET
“Perfection can be spelled with the word paralysis.” – Churchill

The act of “starting” is all to often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our life! But on the hand… it can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.


Strength/Conditioning WOD – 30 min cap

5 Rounds for time of…
9 Single Dumbbell Z-Press 50/35
15 Barbell Floor Press 95/65
21 Weighted AbMat Sit-ups- hugging 30/20 Med ball
27 Leg Lifts Over Dumbbell

WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION

  • The score of today’s grunt work style workout are the reps you complete
  • For Example: If you complete all 72 reps each round as written with loads, then the first round is 72rx. If you ever went to scale you would still use the number, just final score is placed in scaled
  • Choose a load for each movement that allows you to clear the listed reps within 2 sets
  • Since the score is load, aim for quality movement on each station
  • See below for a video demo of each station

SINGLE DUMBBELL Z-PRESS

BARBELL FLOOR PRESS

WEIGHTED ABMAT SIT-UPS

LEG LIFTS OVER DUMBBELL

GENERAL WARM-UP [5:00-12:00]
6 Minutes For Quality
40 Second Side Plank (20 Seconds Each) Video
30 Second Hollow Hold Video
20 Shoulder Taps (10 Reps Each) Video
10 Alternating Bird Dogs (5 Reps Each) Video
5 Inchworm to Push-up Video

TEACHING [12:00-20:00]
ALL MOVEMENTS
One Point For Each

  • Check out the Daily Video for a visual and further explanation of all of these dumbbell movements
  • Here is one touch point you can think about for all the movements:
  • Single Dumbbell Z-Press: Sit Tall Like Your Back is Against a Wall
  • Barbell Floor Press: Control Down, Pause, and Press Hard
  • Weighted AbMat Sit-ups: Cradle the Ball High On the Body
  • Leg Lifts Over Dumbbell: Sit Tall with Legs Glued Together

1 Round
With Workout Weight:
2 Dumbbell Z-Press
4 Barbell Floor Press
6 Weighted AbMat Sit-ups
8 Leg Lifts Over Dumbbell

STRATEGY + WOD [30:00-60:00]
GENERAL

  • Since this workout is for load instead of time, it can be helpful to think of strategy in terms of how we’d break this up to maintain quality movement over the 5 rounds
  • Any time we do strict movements, muscle fatigue will be the limiting factor
  • Rather than aiming for unbroken sets, or even a specific number, take what your body is giving you each round
  • A good rule of thumb is to break up a strict movement before your press starts to slow down
  • When you have to grind out the last rep of your set, you have to rest a good while before coming back for the next set
  • Break these before your movement starts to slow down to maintain good sets

MODIFICATIONS
DUMBBELL Z-PRESS

  • Barbell Z-Press

BARBELL FLOOR PRESS

  • Deficit Push-ups (Hands on Plates)
  • Single Dumbbell Floor Press (15 Each)
  • Barbell or Dumbbell Bench Press

WEIGHTED ABMAT SIT-UPS

  • 42 Sit-ups

LEG LIFTS OVER DUMBBELL

  • 1 Minute Flutter Kicks