W.O.D. Monday 10/26/20

25
Oct

W.O.D. Monday 10/26/20

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DAILY MINDSET
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson
 
Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
 
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
 
Don’t wait to be chosen… instead choose.
Decisions = Destiny.


Conditioning WOD – 25 min cap

For Time:
15 Burpee Dumbbell Deadlifts (50’s/35’s)
30/22 Calorie Machine
12 Burpee Dumbbell Deadlifts (50’s/35’s)
24/18 Calorie Machine
9 Burpee Dumbbell Deadlifts (50’s/35’s)
18/14 Calorie Machine
6 Burpee Dumbbell Deadlifts (50’s/35’s)
12/10 Calorie Machine
3 Burpee Dumbbell Deadlifts (50’s/35’s)
6/4 Calorie Machine

Buy Out: 15 Heavy Barbell Deadlifts 315/225

*On your buyout, focus on solid form as you this will be a heavier weight and you will be fatigued from the workout. Use a challenging weight. Something you could complete 5 touch n go when tired or quick singles, not resting more than 10 seconds between each rep. If you like percentages and are questioning RX or scaled, make this weight about 65% of your 1 rep max deadlift.

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

  • We’ll start out the week with a simple and effective combination of calorie machine and burpee dumbbell deadlifts
  • The descending rep scheme today will allow us to maintain a relatively high intensity as this workout progresses
  • Although a slower cycle time than regular burpees, the added weight will make the burpee dumbbell deadlift a challenging station
  • We can expect this couplet to last between 15-20 minutes

BURPEE DUMBBELL DEADLIFTS

  • The burpee dumbbell deadlift flows like this:
  • Hold the handles throughout the movement
  • Chest makes contact with the floor between the dumbbells
  • Jump or step the feet to the inside of the dumbbells
  • Stand to full extension at the top (no need to jump)
  • Click Here to see a demo video of this movement
  • Choose a moderate set of dumbbells that allows you to clear the set of 15 in roughly 1:30 (1 Rep Every 6 Seconds)

GENERAL WARM-UP [5:00-12:00]
EMOM 6
Minute 1: Easy Machine
Minute 2: Active Spidermans Video
Minute 3: Moderate Machine
Minute 4: Single Dumbbell Deadlifts (30 Seconds Each)
Minute 5: Faster Machine
Minute 6: Inchworm to Push-up Video

MOBILITY [12:00-20:00]
Couch Stretch: 1 Minute Each Side
Video

Kneeling Hamstring Stretch: 45 Seconds Each Side
Video

Pigeon Pose: 1 Minute Each Side
Video

Dumbbell Goblet Squat Hold: 45 Seconds
Video

TEACHING + SPECIFIC WARMUP [20:00 – 25:00]
BURPEE DUMBBELL DEADLIFTS
Snap the Feet Up
The most important part of this dumbbell movement today is to snap the feet up. Snapping the feet up quickly between the bells can get them into a position that is centered on the dumbbell. When the feet don’t come up high enough, the weight will be out in front of us, which can lead to poor mechanics in the pull off the floor. Jump (or step) the feet up high enough to put you in an excellent position to lift the weight.

Movement Prep
5 Burpees
10 Double Dumbbell Deadlifts (Lighter Weight)
5 Burpee Dumbbell Deadlifts (Lighter Weight)
3 Burpee Dumbbell Deadlifts (Workout Weight)

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
3 Burpee Dumbbell Deadlifts
10 Calorie Machine

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

  • The majority of the work happens early on in this piece
  • The first two rounds have 27 reps and 54/40 Calories
  • The final three rounds have 18 reps and 36/28 Calories
  • For this reason, it’s important to move with intelligent intensity from the beginning
  • Knowing that the reps drop with each round is a nice incentive to maintain your pace throughout
  • In your mind, think that once you’re through the round of 12, the workout is nearly over
  • With the additional weight and bracing on the burpees, be aware that you’re not holding your breath

BURPEE DUMBBELL DEADLIFTS

  • Single Dumbbell Burpee Deadlifts (21-18-15-12-9)
  • 2x Burpees

Extra Work (before or after class)

3 Sets of 9: Bulgarian Split Squats (9 Each Leg)
3 Sets of 12: Romanian Deadlifts
3 sets of 16: Alternating Pistols (8 Each Leg)