W.O.D. Wednesday 6/3/20

2
Jun

W.O.D. Wednesday 6/3/20

DAILY MINDSET
“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. Its illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue North.

The wind does not tell us where to go. Only we do.


Conditioning WOD

5 Rounds for time of…
30 Stationary Single arm KB overhead lunges 70/55
200 Meter Single Arm KB Farmers Carry 70/55
30/21 Calorie Machine

WORKOUT BRIEF
DESCRIPTION
Today’s simple 5-round workout is set up to keep you moving forward with minimal breaks
We expect this triplet workout to take around 20-26 minutes to complete

WALKING LUNGE
There is a weight KB or DB if low on KBs overhead with a single arm, switching arms as needed
The back knee should touch the ground in the bottom of each rep
Reach full extension with the lower body before stepping the other foot forward

SINGLE ARM FARMERS CARRY
Walk with one kettlebell by your side based on what equipment you have available
You can switch arms as needed over the 200 meters
The weight selection combined with being able to switch arms whenever should allow for no more than 1 break during each round

Breathing
Bracing to support the external weight is also a huge part of farmers carry. In order to stay braced and breathe at the same time, imagine breathing through a balloon. This “sip” style of breathing allows you to stay braced through the core without holding your breath for 200 meters straight. Letting all your air out would be like deflating a balloon. When we deflate our balloon, we’re unable to effectively support the weight we’re carrying. Instead, let a little air out of the balloon before taking a little air back in.


Accessory – Mobility

COOL DOWN
10-15 Minutes of Stretching & Rolling

Recommended Targets:
Quads
Glutes
Chest
Triceps