W.O.D. Saturday 12/14/19

13
Dec

W.O.D. Saturday 12/14/19

DAILY MINDSET
“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.

Conditioning WOD – 20 minutes

As many rounds + reps as possible in 20 minutes of…
50 Wallballs (20/14)
40/30 Calorie Row
30 Toes to Bar
20 KB Snatches (70/55)

GENERAL

  • In this longer AMRAP workout, we’re looking to choose weights and variations that allow us to complete somewhere in the 1+ to 2+ round range
  • This works out to 1 round every 8-12 minutes

WALLBALLS

  • Choose a weight / rep scheme that allows the 50 reps to be completed in 3 minutes or less on the first round

ROW

  • If unable to Row, complete one of the following:
  • Equal Calorie Bike
  • If short on rowers, start athletes at different movements to spread out

TOES TO BAR

  • Choose a rep scheme or variation that you could complete 15+ reps unbroken when fresh
  • See “Teaching” for substitutions

KB SNATCHES

  • Going on the heavier side with the KB today
  • Choose a weight that allows the 20 reps to be completed under 2 minutes WALLBALLS
    See the Elbows
    When we squat in the wallball, let’s try to see the elbows in front of our body. A common fault is letting the elbows and the ball drop towards the ground during the squat. If we keep the elbows high enough where we can see them in our peripheral vision, the ball stays high and we can maintain a better position. Over the course of 50 reps, the ball can travel a much further distance if we lose positioning.

TOES TO BAR
See the Elbows
During the toes to bar, we can also aim to see the elbows by pushing down on the bar with straight arms. Seeing the elbows can help athletes maintain a better rhythm because it allows them to get the hips behind the bar. If the hips stay under the bar, we end up swinging around. When the hips get behind the bar through this shoulder initiated movement, we’re looking at smoother reps.

Movement Subs
Reduce Reps
Feet as High as Possible (While Maintaining Rhythm)
Knees to Chest / Waist

KB SNATCHES
Elbow to Ear
The elbow is the focus in both the pull and this finish of the kb snatch. In the pull, driving the elbow up to the ear ensures the weight stays close to the body. In the finish, keeping the elbow by the ear puts athletes in a solid, stacked position.

STRATEGY
GENERAL

  • With these large rep schemes and a longer workout, chipping away at manageable sets over the 20 minutes is the name of the game

WALLBALLS

  • Let’s aim to complete the wallballs in 3-5 Sets:
  • 3 Sets: 25-15-10
  • 4 Sets: 20-10-10-10
  • 5 Sets: 10’s

ROW

  • There are two ways to attack the row
  1. Hold a steady pace and go for bigger sets of toes to bar
  2. Try to hold a stronger pace and work through smaller sets of toes to bar

TOES TO BAR

  • No matter if you go for bigger sets or smaller sets, pick something that minimizes time spent not moving
  • Here are some options:
  • 10 Sets of 3
  • 12-10-8 or 10-10-10
  • 5×6 or 6×5
  • 8-8-7-7
  • 8-7-6-5-4

KB SNATCHES

  • There are two ways to approach the dumbbell snatches
    1. Steady Singles, Resetting on the Ground: These are more challenging on the muscles because of the dead-stop, but easier on breathing and positioning (20 Sets of 1)
    2. Small Touch and Go Sets: These are easier muscularly because of the help of momentum, but can be harder on breathing and positioning (5 Sets of 4, 4 Sets of 5, 2 Sets of 10)