W.O.D. Monday 12/2/19

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Dec

W.O.D. Monday 12/2/19

DAILY MINDSET

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

There is a large difference between understanding what we need to do, and actually doing it.

Most people don’t have an issue knowing what they need to do.
They make goals, lists, priorities, to-dos.
But despite it being buttoned up on paper – the separation lies in execution.

Far too often, it’s the start that we fail at. It’s the first step, the first push, to begin the process. The challenge is hardly ever to align the goals or to make the next list of actionables. It’s to gather the energy to actually go.

There will be a voice in our head, that says – there’s time to do this tomorrow. That there’s other things that are “more urgent” to take care of today. Things are just too tight right now.

The first step will be to silence that voice. And to just start. Because we recognize that whatever the goal is – the search of a new job, chasing a new PR, a significant other… we just need to start. For “an object in motion, tends to stay in motion”.


Conditioning WOD -30 min cap

5 Rounds for time of…
21/15 Calorie Bike
15 Wallballs (30/20)
9 Strict Handstand Push-ups

GENERAL

  • A little bit of everything in this 5-round triplet workout
  • One part cardio, one part weightlifting, one part gymnastics
  • The strict handstand push-ups are probably the most important movement to consider today

STRICT HANDSTAND PUSH-UPS

  • Choose a strict handstand push-up rep number or variation that allows you to complete the work in 3 sets max each round

WALLBALLS

  • Choose a wallball weight you can complete with 1 break max across the 5 rounds

BIKE

  • If Unable to Bike:
    Equal Calorie Row

LOGISTICS

  • Stagger athletes if short on bikes

WALLBALLS & STRICT HANDSTAND PUSH-UPS
Tripod
On both of these movements today, we want to establish a solid tripod position. The tripod position, just like a stand that would hold a camera, is the best position to balance in. This is important with the wallball, but is especially important when flipped upside down.

Strict Handstand Push-ups Movement Substitutions
Reduce Reps
Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press 50/35

STRATEGY
STRICT HANDSTAND PUSH-UPS

  • The first thing to consider today is the total volume of strict handstand push-ups
  • With there being 45 reps total, consider how you would break these up if you were doing 45 reps for time
  • It is better to be conservative early and maintain in the later round
  • Look to complete these in 1-3 sets
  • 1 Set: 9 (only if you see yourself holding unbroken sets throughout)
  • 2 Sets: 5-4 or 6-3
  • 3 Sets: 3-3-3

WALLBALLS

  • The second thing to consider is the wallball sets
  • While 15 is a manageable number, the strict handstand push-ups come after
  • It may be beneficial to break these a little more to go bigger on the strict handstand push-ups
  • Shoot for 1-3 quick sets
  • 1 Set: 15
  • 2 Sets: 8-7 or 9-6
  • 3 Sets: 6-5-4 or 5-5-5

BIKE

  • The bike is somewhat of a freebie from the muscle fatigue of the strict handstand push-up
  • Coming off the wall, try to use the legs and cruise at a moderate pace
  • If you know you’re going to break-up the wallballs into a few sets, that’ll enable you to hold on for a slightly faster pace here

EXTRA WORK

Capacity Builder
3 Rounds:
2 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)

Rest 30 Seconds Between Rounds