W.O.D. Friday 9/25/20

24
Sep

W.O.D. Friday 9/25/20

DAILY MINDSET
“No mud, no lotus”

The mud produces a beautiful blossom, known as the lotus. Some of the most beautiful things in life come from the most adverse conditions.

It’s easy to chalk up an achievement to luck, or something someone was born with.
What’s harder to admit is that said individual put in an incredible amount of effort, perseverance, dedication, and resilience over repeated failure, time and time again, to get to where they are.

We seek the mud. We know what it brings.


Conditioning WOD – 20 minutes

As many rounds + reps as possible in 20 minutes of…
300 Meter Run
18/14 Calorie Machine
14 Chest to Bar Pull-ups
10 Single Arm Dumbbell Snatches (70/55)

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

  • Cardio, gymnastics, and weightlifting movements are incorporated into this longer AMRAP workout
  • Over the 20 minutes of work, we can expect to complete about 4-6 rounds

CHEST TO BAR PULL-UPS

  • Choose a rep number or variation that allows you to clear this station in 1 minute or less
  • For athletes who have no goals of competing, we recommend switching chest to bar pull-ups for chin over bar pull-ups or strict pull-ups

SINGLE ARM DUMBBELL SNATCHES

  • We’re going a little heavier than usual, but for a smaller number of reps
  • Like the chest to bars, choose a number or weight that allows you to clear this station in 1 minute or less
  • We’ll alternate arms on every rep for a total of 4 each side
  • The KB should make contact between the feet in the bottom of each rep

RUN

  • See the “modifications” section for substitution options

GENERAL WARM-UP [5:00-12:00]
1 Minute Each
With Lighter Dumbbell:
1 Minute Bike
1 Minute Hollow Hold Video
1 Minute Single Arm Dumbbell Bent Over Rows (20 Seconds Each) Video
1 Minute Bike
1 Minute Arch Hold Video
1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each)

MOBILITY [12:00-15:00]
Banded Hamstring Stretch: 45 Seconds Each Side
Video

Banded Lat Stretch: 45 Seconds Each Side
Video

TEACHING + SPECIFIC WARMUP [15:00 – 25:00]
PULL-UPS
Stringing Reps Together
Today we’ll talk about stringing reps together on both movements. It can be difficult to maintain a rhythm if the kip isn’t balanced and initiated through the shoulder. It gets even tougher when we have to increase the range of motion to chest to bar pull-ups. We’ll go through a short progression today that will start with simply controlling the kip and work towards stringing together chest to bar pull-ups.

Movement Prep
10 Scap Pull-ups
4 Kip Swings + Stop
2 Kip Swings + 1 Kipping Pull-up
2 Kip Swings + 1 Kipping Pull-up + 2 Kip Swings
2 Kip Swings + 1 Kipping Chest to Bar Pull-up + 2 Kip Swings
String Together Chest to Bar Pull-ups (or Chin Over Bar Pull-ups)

SINGLE ARM KETTLEBELL SNATCHES

We have a heavier KB, keep the weight close to the body when pulling upward then punch through with the heel of your hand at the top to catch. This can help keep the KB from wobbling at the top as well as allow it land nicely on your wrist.

Movement Prep
Each Arm With Lighter KB:
5 Deadlifts
5 High Pulls
5 Push Press
5 Dumbbell Snatches

STRATEGY + WOD [35:00-60:00]
GENERAL

  • Similar to the strategy of yesterday’s 4-station workout, we can look to put our efforts towards the movements that will have the biggest impact
  • The three most important movements of the day will be the machine, pull-ups, and snatches
  • The run will matter the least, and almost serve as our “moving recovery” station for the day
  • Slowing down the run can allow you to maintain a higher intensity on the bike (which has a big calorie payoff with a bigger effort), gymnastics, and weightlifting

CHEST TO BAR PULL-UPS

  • If you see yourself breaking these pull-ups at some point during the workout, let’s break them from the beginning
  • A planned rest is always shorter than an unplanned rest
  • Consider the following options here:
  • 1 Set: 12
  • 2 Sets: 6-6
  • 3 Sets: 4-4-4
  • 4 Sets: 3-3-3-3

MODIFICATIONS
300 METER RUN

  • 400 Meter Row
  • 300 Meter Ski Erg
  • 20/15 Calorie Bike

12 CHEST TO BAR PULL-UPS

  • Reduce Chest to Bars
  • 16 Ring Rows
  • 12 Chin Over Bar Pull-ups
  • 12 Banded Pull-ups
  • 12 Inverted Bar Rows Video
  • 12 Dumbbell Rows From Plank Position (6 Each Side) Video
  • 12 Barbell Bent Over Rows Video
  • 12 Double Dumbbell Bent Over Rows Video
  • 12 Single Dumbbell Bent Over Rows (12 Each Side) Video
  • 8 Strict Pull-ups
  • 8 Renegade Rows Video

8 SINGLE ARM KETTLEBELL SNATCHES

  • Reduce Weight
  • 16 Slamballs Video
  • 8 Kettlebell Swings (70/55)
  • 8 Barbell Power Snatches (95/65)

ACCESSORY (before or after class)


Handstand Walk (Repeat From Last Week)
5 Rounds:
15/12 Calorie Machine (Bike or Row)
“X” Distance Handstand Walk

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