W.O.D. Friday 9/18/20

17
Sep

W.O.D. Friday 9/18/20

DAILY MINDSET
“Well done is better than well said.” -Benjamin Franklin

Talk is cheap. Anyone can talk. Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.


Conditioning WOD

For time…

3 Rounds:
9 Box Overs (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
3 Deadlifts 315/225

400m Med Ball Run 30/20

3 Rounds:
9 Box Overs (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
3 Deadlifts 315/225

400m Med Ball Run 30/20

3 Rounds:
9 Box Overs (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
3 Deadlifts 315/225

*Scale 400m Med Ball run with 40/30 Cal Bike, 40/30 Cal Ski Erg, or 50/40 Cal Row

GENERAL WARM-UP [5:00-12:00]
200m Jog into a 1 Minute Easy Machine

30 Seconds Each
Active Spidermans Video
Squat to Stands Video
Mountain Climbers Video
Air Squats
Frog Hops Video
Box Step-ups
Slow Burpees

MOBILITY [12:00-15:00]
Dumbbell Ankle Stretch: 45 Seconds (Each Side)
Video

Dumbbell Squat Hold: 1 Minute
Video

TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
DOUBLE DUMBBELL FRONT SQUATS
Upper Back Strength
All of the movements in today’s workout require a great deal of upper back strength to maintain a neutral torso position. A common fault across the board can be rounding forward with the upper back. We’ll work some drills to help bring focus to maintaining a rigid back position. The drill here is going to be prone extension holds from the floor. This movement works on thoracic extension, which will support a stable front rack position in the squat.

Movement Prep
1 Minute Prone Extensions (3 Second Hold at Top)
30 Seconds Dumbbell Front Squats (Light Weights)

DEADLIFTS
Upper Back Strength
The movement we’ll use to train a strong upper back position in the deadlift will be the Barbell Good Morning. This movement reinforces a good hinge pattern, while also providing great feedback for upper back positioning, as the bar rests on the shoulders. The movement pattern is the same as the deadlift, the only difference in where the bar is positioned. After completing some slow and controlled good mornings, we’ll transition to regular deadlifts.

Movement Prep
1 Minute Slow Good Mornings
30 Seconds Slow Deadlifts

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

  • With fairly small rep numbers at each station, see if you can complete the squats and deadlifts unbroken throughout
  • Move at a steady pace on the box jumps that allows for these unbroken squats
  • If you’re comfortable going unbroken, transitioning faster between movements can shave off a lot of time over the 9 rounds
  • A plan to be top of mind, think: “start smart, finish strong”

Accessory (before or after class)

Handstand Walk
5 Rounds:
15/12 Calorie Machine
“X” Distance Handstand Walk

Option 1: 50′ Handstand Walk
Option 2: 25′ Handstand Walk
Option 3: 1 Minute of Handstand Walk Practice