W.O.D. Wednesday 5/12/21

12
May

W.O.D. Wednesday 5/12/21

Strength/Conditioning WOD – 25 minutes

As many rounds + reps as possible in 5 minutes of…
Buy-In: 50 Wall Balls 30/20
12 Deadlifts (225/155)
12 Lateral Barbell Burpees

[Rest 5:00]

AMRAP 5:
Buy-In: 35 Wall Balls
9 Deadlifts (275/185)
9 Lateral Barbell Burpees

[Rest 5:00]

AMRAP 5:
Buy-In: 20 Wall Balls
6 Deadlifts (315/225)
6 Lateral Barbell Burpees

  • Score = add up total rounds and reps completed for all three rounds

ADDITIONAL MODIFICATIONS
WALL BALLS

  • Decrease Load/Reps
  • Squat to a target

DEADLIFTS

  • Decrease Load/Reps
  • Decrease Range of motion (Stack Plates)

LATERAL BARBELL BURPEES

  • Step Up/Over Bar
  • Burpees in Place

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

  • For the Deadlift, the loads go up as the reps go down. This will allow for faster rounds even though the Deadlift gets heavier.
  • The 5:00 rest period between rounds will provide enough recovery to push hard.

MOVEMENT CONSIDERATIONS

  • Deadlifts are quick movements rep for rep, but the long rest periods in between breaks are what will limit the amount of work that can be done. Five minutes is not a very long time, so we recommend choosing loads that can allow for 1-2 sets or very quick singles across all AMRAP’s.
  • Lateral Burpees Over Bar (LBOB). Today’s focus will be on finding a strategy that allows for constant movement.

GENERAL WARM-UP [5:00-10:00]
Slow AMRAP 4:00

  • 5 Medicine Ball Deadlifts
  • 5 Medicine Ball Front Squats
  • 5 Medicine Ball Strict Press
  • 5 Squat (pause) Strict Press
  • 5 Slow Burpees

SPECIFIC WARM-UP / TEACHING [5:00-12:00]
WALL BALL [4:00]
Focus: The Rack Position – “Hold the ball high”

  • The ball has to be held in a position that allows a more upright chest and optimal pressing position.
  • Holding/Catching the ball too low will make the front squat and the throw exponentially harder.

Movement Prep- Wall Ball Shot

  • Instructional Video
  • 3 x :3 Hold in the Set-Up + :3 Pause in the Squat + 1 Wall Ball
  • 10 Wall Balls – (Coaches Focus: catching the ball correctly to create a strong rack position)

LATERAL BURPEE-OVER-BAR [2:00]
Focus: Practice

  • 6 Lateral Hops over the barbell
  • 4 Lateral Burpee over the barbell

DEADLIFT [6:00]
Focus: Respecting a good Set-Up

  • Good Deadlift set-ups are NOT comfortable for most people. This can lead to adjusting the position to be more comfortable. But “more comfortable” doesn’t necessarily mean “better”.
  • In the instructional video we show a set-up drill that will give your athletes the time to become familiar with a correct set-up. See the drill below:
  • Instructional Video

LOADING [12:00-20:00]
3 Sets of 5 Reps

  • 1. Light/Moderate (1st AMRAP load)
  • 2. Moderate (2nd AMRAP load)
  • 3. Moderate/Heavy (3rd AMRAP load)

[Coaches: Be a hawk! Assess and scale athletes appropriately during the loading session!]

PRACTICE ROUND & BATHROOM BREAK [20:00-25:00]
1 Round – w/ workout weight

  • 6 Wall Balls
  • 6 Deadlifts
  • 2 Lateral Barbell Burpees
    (Switch load)
  • 4 Wall Balls
  • 4 Deadlifts
  • 2 Lateral Barbell Burpees
    (Switch load)
  • 3 Wall Balls
  • 3 Deadlifts
  • 2 Lateral Barbell Burpees

WORKOUT [25:00-50:00]
QUICK TIPS (FOR ATHLETES)

  • Try to not be too conservative on the Wall Ball sets. The more you break, the more you rest, the less time you will have for the Deadlifts/Burpees.
  • Take a deep breath and start Deadlifting a little quicker than you feel ready for. Try to commit to no more than 2 sets for all AMRAP’s (i.e., 12 = 8+4 or 6+6, and 9 = 6+3 or 5+4).
  • Remember, the first pull from the ground is the hardest. Set ‘well’…respect the position before lifting.
  • The Burpees! Ahh…you know what to do. Slow is smooth and smooth is FAST! 😉 Breath before going to the floor.

GROUP STRETCH

  • Turn Back Stretch on Wall: 1 Minute Each Side
    Video
  • Banded Hamstring Stretch: 45 Seconds Each Side
    Video
  • Banded Cross Body Stretch: 45 Seconds Each Side
    Video

Extra Work

ACCESSORY
On the 2:00 x 3 Rounds:

  • 12 Barbell Front Rack Reverse Lunges (6 each leg)
    Then…
  • On the 2:00 x 3 Rounds:
    12 Double Dumbbell Bulgarian Split Squats (6 each leg)

*Score is load used for each. On DBs list the sum total of both used