W.O.D. and Endurance Thursday 4/15/21

14
Apr

W.O.D. and Endurance Thursday 4/15/21

*Daily and endurance WOD will be the same today!

As many rounds + reps as possible in 25 minutes of…

Buy-In: 1500/1200m Row, 1000m Run or 1200/1000m Ski, or 70/50 Calorie Bike

Time Remaining for Max Rounds/Reps:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (50/35#) (24/20″)
12 Single-Arm Dumbbell Snatch (50/35#)

WORKOUT BRIEF [0:00-3:00]

LATERAL BURPEE OVER THE DUMBBELL

  • Two-feet leave the ground at the same time.

DUMBBELL BOX STEP-OVER

  • Performed with one dumbbell supported in any appropriate style (i.e., by the side; on the shoulder; in the front rack with both hands, etc.)
  • Although only 10 reps, with the fast turnover it will get grippy quick. Consider having your athletes take deliberate :5 breaks.

SINGLE-ARM DB SNATCH

  • One dumbbell – ground to overhead
  • Perform 6 reps on the right side and 6 reps on the left side. Athletes can manage the reps however they like, as long as 6 are performed on each side every round.
  • Coming off the DB Box Step-Over, grip may become a factor. Consider having your athletes use a hook grip and/or flash open the fingers (loosen the grip slightly), as the DB is being lowered to the ground.

GENERAL WARM-UP [3:00-10:00]

  • 50 Jumping Jacks
  • 10 Ankle Rocks (each side) Video
  • 5 Active Samson + Air Squat (each side) Video
  • 30 Mini Tuck Jumps (we’re still getting warm, knees lower)
  • 10 Single Arm Dumbbells (both hands on head of DB’s)
  • 10 Kang Squats (good morning to squat to stand)

SPECIFIC WARM-UP / TEACHING [10:00-26:00]
LATERAL BURPEE OVER THE DUMBBELL
Focus: Lift the Hips with the Shoulders

  • When pressing up out of the burpee, lift the hips and shoulders together.
  • It helps to keep the knees on the ground while do this, and then jump or step the feet in.

Movement Practice – Coach Led [10:00-14:00]

  • 3-5 Push-Ups (on the knees) – focus on having hips and shoulders rise together
  • 3 Burpees – practicing hips and shoulders rising
  • 6 Lateral Hops Over the DB (or steps)
  • 4 Lateral Burpee Over the DB (or step)

DUMBBELL BOX STEP-OVER
Focus: Chest Away From Thighs
Daily Video

  • Hard to do when tired, but focus on not allowing the chest to collapse on the thighs when stepping up. Over time, this will add up and the back may become sore. It will make contact, but we want to avoid surrendering. In the video, we do not go over the box, but in the workout, the movement is to cross-over the box.

Movement Practice – Coach Led [14:00-19:00]

  • 5 Single-Leg Box Step-Ups
  • 5 Step-Ups
  • 5 Dumbbell Step-Ups (light weight or game weight if not heavy)
    (The dumbbell can be held in any style – two-hand front rack; by the side; on the shoulder. Just be sure to keep a full grip on the handle)

MODIFICATIONS
LATERAL BURPEE OVER BAR (<:30)

  • Decrease reps // Step-Over // No Push-Up Burpee

DUMBBELL BOX STEP-UP

  • Decrease the load // height // DB Lunge Step // Box Squat

SINGLE-ARM SNATCH

  • Decrease load