Weekly WOD insights 9/24/18

 

A.) Handstand Skill Session

Alt 8 Min Emom

1- Wall Walk w/ 15 second hold

2- :30 second hollow hold

Static Hold→ Hands further Back→ Foot Taps→ Shifting weight side to side →Walk to Wall

Emom or E2mom

-15-30 ft handstand walk

Challenge: 3 max distance handstand walks

6 Squat Cleans 95/65 (adv. 115/75) (Beef 135/95)

6 Burpees (Beef bar facing)

10 double unders or 25 singles (adv 20 DU) (Beef 40 DU)

-Rest 90 seconds-

9 power cleans 95/65 (115/75) (135/95)

9 Burpees (Beef bar facing)

-Rest 90 seconds-

12 Deadlifts 95/65 (115/75) (135/95)

10 Double unders or 25 singles (20) (40)

*3 separate scores for B, C, and D*

 

 

 

For the clean and jerk remember that two on the minute can get tiring, so don’t get overzealous on the weight selection. Advanced folks feel free to go up in weight, so long as you stay in the 70-80% range. Feel free to do a different buy in and cash out if its not a big class. In terms of barbell weight for Rx’d and Adv, it should be light enough to where you could go unbroken on each movement. Only go Beefy if you want a very good muscular endurance test as it will be a significantly different workout than Rx’d and advanced. You’ll notice there will be some optional aerobic conditioning offered on this day. This is meant to be a stand alone workout and not done in conjunction with anything else. The benefits of the aerobic conditioning are that it tends to be a lot less strenuous on the body and will train a different energy system than our traditional met cons. If you want something more steady state opt for a long row/bike/ski.

 

 

 

 Todays skill session will be focused around Bar Muscle Ups. We have been keeping these in our programming more recently to keep sharpening the sword. One of the more common issues we see with bar muscle ups is understanding how to pull with straight arms to get yourself up and arond the bar. The box assisted bar muscle up is a great way to train this movement pattern. If you have the pulling strength necessary, use the box muscle up to familiarize the pattern, and then move to a band assisted or coach assisted bar muscle up to start to move your own body weight through space. For the finisher aim for consistency on the rounds. A good goal is to keep all your rounds within 10-15 seconds of that first round split.

A.) Bar Muscle Up Skill Session

Alternating 8 min EMOM

1- 2-5 strict pull ups or 6-9 Ring Rows

2- :30 second hollow hold (or hollow variation)

-Towel Drill

–Box Assisted Muscle up

-Band assisted or Coach assisted muscle up

8 Min EMOM or E2MOM

1-5 Bar Muscle Ups

B.) 5 Rounds 

Run 403m

12 Box Jumps (adv 15) (beef 15 box jump overs)

10 Hanging Knee Raises or Sit ups (adv 8 T2B) (beef 12 T2B)

For the deadlifts you want to find a challenging weight, but it should be manageable the entire Emom. I would highly  Encourage you to use control on the eccentric (downward) portion, or reset at the bottom of the deadlift, instead of going touch and go. For the second minute I wanted to get some strict push work in with some midline. For the dumbbell press you will use 2 dumbbells (one in each hand) and  can stand, or sit. For the z press you will need to be seated on the ground with your feet out in front. Rx’d peeps you’ll be buying in with the medball carry, advanced and beef folks you’ll have to get the carry done before time expires. Give yourself enough time to complete the carry but don’t go too conservative! Take a risk!

A.) 12 Min Alt Emom

1- 4 Deadlifts @ 70-80% of 1rm

2- Alternate between 8 DB Shoulder press (Adv Z press) / :30 hollow hold (Adv banded)

 

B.) 10 minute Amrap 

9 Wall Balls (adv 12) (beef 15)

9 Power Clean 95/65 (adv 115/75) (beef 135/95) (Bison: PC must be unbroken)

*Rx’d buy in 403m Med balll Carry*

*Adv/Beef must perform 403m MB carry before time expires*

*Adv/ Beef Cannot continue Amrap after they return*

Grab a friend, frenemy, or a complete stranger! You’ll be working in partners today. Partner workouts are always fun they add that extra motivation to push a bit harder because you don’t want to let your partner down. In terms of weight and movement selection pick something that allows you to cycle through the movements at a good pace. You don’t want any one thing to slow you down. For the runs you do not have to alternate with your partner, you can allocate as many as you’d like to one person. Ideally keep the runs to no more than 2 minutes or just over to leave yourself enough time to work on the Amrap. If you’re in a odd number class no worries there is a solo version that will definitely suffice.

✮Partner Workout ✮

12 Front Squats 95/65 (adv 115/75) (Beef 15 @ 135/95)

8 Pull ups (Rx’d+ 5 C2B) (adv 8 C2B) (Beef 4/2 BMU) (Bison 8 BMU)

12 KB swings 53/35 70/44 (beef 15 @ 70/53)

*At min 4, 10, and 16 one person Runs 403m, other parter rests. They must wait until partner gets back to continue Amrap*

20 Minute Amrap

 

1 minute rest @ min 5, 10, and 15