W.O.D. Friday 5/22/20

21
May

W.O.D. Friday 5/22/20

DAILY MINDSET
“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking

One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we are no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.


Conditioning WOD – 25 min cap

3 Rounds for time of…
40 Single Dumbbell Step-Back Lunges (50/35)
30 Single Dumbbell Alternating Power Snatches (50/35)
20 Burpees

Every minute on the Minute: 20 Double Unders

STIMULUS
DESCRIPTION

  • Double unders at the top of every minute will interrupt your progress on this three round workout
  • Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders
  • With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can
  • After each set of double unders, pick up wherever you left off in the round
  • Your score is the total time it takes you to complete the 3 rounds
  • We expect this workout to take between 18-25 minutes to complete

DOUBLE UNDERS

  • This number is meant to be relatively small
  • This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
  • Adjust the rep number as needed or choose from another variation listed in the “subs” section

DUMBBELL MOVEMENTS

  • We’ll use a single dumbbell for both movements today
  • Choose your weight based off the more challenging of the two – the dumbbell snatch
  • This should be a load that you can cycle for 20+ reps unbroken when fresh
  • On each movement, you’ll alternate sides every rep:
  • Lunges: 20 Reps Per Leg
  • Snatches: 15 Reps Per Arm
  • The back knee should touch the ground in the lunges and both bells should touch the ground in the snatches
  • Ensure you are fully locked out up top on each movement before switching sides
  • You can hold the dumbbell wherever is most comfortable for you on the step back lunges

BURPEES

  • The burpees to finish out each round are standard burpees
  • The chest and thighs touch the floor in the bottom
  • You can jump up or step up
  • Finish at full extension with a small clap overhead and some air under the feet

STRATEGY
GENERAL

  • There are a couple ways to approach this workout
  • The first is to maintain a steady speed throughout the workout
  • In this option, it’s simply about finding a moderate speed that you won’t slow down from at all during the workout
  • Switching hands on the floor in the dumbbell snatch can help with this
  • The second option is to work at a higher intensity and include some rest in each round
  • In this option, you could work hard until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest
  • The shorter amount of time you work, the faster your pace should be, as there is more rest built in
  • The faster pace of this strategy allows you to get a good deal of work done in less time
  • The transition and rest allows you to catch your breath and be ready to attack the double unders right at the start of the next minute
  • No matter what option you choose, make sure to neatly place your jump rope on the ground to make for seamless transitions to the rope every minute

SUBS
DOUBLE UNDERS

  • Reduce Reps
  • 30 Single Unders
  • 20 Seconds of Attempts

Accessory

For Time:
50 “Child Makers”

1 “Child Maker”:
1 Push-up
1 Dumbbell Row (Left)
1 Dumbbell Row (Right)
1 Dumbbell Deadlift

STIMULUS
DESCRIPTION

  • Working the upper body and lower body in todays Body Armor piece
  • The “Child Maker” is a play on words of another dumbbell complex called the “Man Maker”
  • 1 “Child Maker” is:
    1 Push-up
    1 Dumbbell Row (Left)
    1 Dumbbell Row (Right)
    1 Dumbbell Deadlift
  • These 50 reps are not for time, so break them up as needed and aim for quality of movement over speed
  • It is your choice on loading

MOVEMENT VIDEOS

MODIFICATIONS

  • If you have only a single dumbbell, complete a regular push-up, and the remainder as written above
  • If you do not have any weights, complete:
    1 Push-up Plank Video
    1 Push-up
    1 Burpee