Weekly WOD Insights 3/12/18

Lot’s of first time muscle upper/handstand pushup/walkers lately. Or damn near close calls. Keep up the great work on the part A skill work!

MONDAY
Bring on the RAIN! Sweat Shop Tahoe trip soon? Enjoy the outside and ultra-violet vitamins while we have it on this one! The movements inside should be quick and intense for rxd and advanced, while beefy needs to manage a little more volume and work. Ground to overhead should take a little longer than the rest of the movements but the weight should be something you are in complete control of. Please note the extra ADV+ option for pullups. This is for those of you who are pretty good at C2B but the beefy reps/movements would slow things down. Feel free to mix and match. Also, if you are a running ninja, go with the ADV run option even if you are doing rx’d movements.

800m Run
9 Ground to Overhead 95/65 (ADV: 12) (Beef: 15@ 115#)
7 Pullups (ADV: 9) (ADV+:9 C2B) (Beef: 12 C2B)
5 Bar Facing Burpees (ADV: 6) (BEEF: 9)

400m Run (ADV: 600m)
9 Ground to Overhead 95/65 (ADV: 12) (Beef: 15@ 115#)
7 Pullups (ADV: 9) (ADV+:9 C2B) (Beef: 12 C2B)
5 Bar Facing Burpees (ADV: 6) (BEEF: 9)

200m Run (ADV: 400m)
9 Ground to Overhead 95/65 (ADV: 12) (Beef: 15@ 115#)
7 Pullups (ADV: 9) (ADV+:9 C2B) (Beef: 12 C2B)
5 Bar Facing Burpees (ADV: 6) (BEEF: 9)

70m Run (ADV: 200m)
9 Ground to Overhead 95/65 (ADV: 12) (Beef: 15@ 115#)
7 Pullups (ADV: 9) (ADV+:9 C2B) (Beef: 12 C2B)
5 Bar Facing Burpees (ADV: 6) (BEEF: 9)

TUESDAY
Similar to the first Open workout a couple weeks ago, you should be moving or breaking up the reps at a constant, similar pace throughout 85% of this workout. If you pace it right, you should have a slight little amount of kick left towards the end. For ADV+BEEFY, the stress will be getting that 30 calorie in before time expires. Remember you can’t go back to the work once you are in the rower/bike/ski. For the skill work, focus on just 1-2 pieces for the 10 minutes. Aim for 3 sets of 3-8 quality reps of whatever drill you are doing. If they are holds, have the similar plan but try to progressively hold a little longer. For the skill work, focus on just 1-2 pieces for the 10 minutes. Aim for 3 sets of 3-8 quality reps of whatever drill you are doing. If they are holds, have the similar plan but try to progressively hold a little longer.

A.)
10 minute Skills Work
Muscle ups
-Ring Transition
-False Grip Pullups

Handstand Pushups/Walks
-Wall Walks
-Handstand Hold
-Pushups

B.)
AMRAP in 20 minutes
10 Wall Balls (ADV: 15) (Beef: 20)
10 Alternating DB Snatch 45/35, (ADV: 12 @ 50/35) (Beef: 16@ 50/35)
10 Hanging Knee Raises (ADV: 7 T2B) (BEEF: 10 T2B)

*Rx’d: Buy in with 30 Calorie Row Bike or Ski
*Adv+Beef: Row 30 Calorie Row, Bike, or Ski before time expires, no going back to AMRAP once in machine

WEDNESDAY
For part A, I’d like all levels to do 2 reps each minute so choose a weight that you can hitchallenging but pristine repetitions. If the minute stresses you out a little, what like doing is aiming for 1 rep every :30 not hit one immediately after the other. It helps me collect myself and focus on any cues that I’ll need to adjust the next rep. Although the movement and format is the same for B and C, I want them to be scored separately. I want you to get a feel for a couple things: 1.) pacing to manage consistent alternating rounds in 10 minutes for these movements and 2.) what you are capable of pushing ALL OUT at the end of a 10 minute workout. The movements are simple, so push here.

A.)
EMOM for 12 minutes
2 Squat Cleans or Snatches

B.)
Alternating EMOM for 10 minutes:
-Max Reps Row/Bike/or Ski Calories
-Max Reps Pushups or Handstand Pushups for reps

*Right at minute 11:00
C.)
Max Reps Row/Bike/or Ski Calories for 1 minute
Max Reps Pushups or Handstand Pushups for 1 minutes

THURSDAY
This WOD has a bit of skill to it (rope climbs/double unders). The deadlifts should be challenging but done in no more than 1 short break. If you don’t have double unders, do triple the amount in single jumps, or, if you aren’t feeling or liking jumping, go with 10/8 calorie bike.

4 Rounds
7 Deadlifts 185/125, 205/135, 225/155, 275/185
14 Air Squats (ADV: Pistols)
21 Double unders (ADV: 30) (BEEF: 50)
1 Rope Climb (ADV: 2 or 1 Legless) (1 Regional + 1 Regular)

@some point
(2) 70m Sled Pushes 90/45, 135/90

FRIDAY
Part B shall be a quick burner. Short reps, short time domain, and simple movements = lots of intensity. The STO should be unbroken for at least half of the workout. STO and BJO compliment each other well but will for sure get your heart rate up. Keep control of breathing and movement quality throughout.

A.)
Back Squat
Ascending Sets
5-5-5-5-5

B.)
AMRAP in 8 Minutes
8 Shoulder to Overhead 95/65, 115/75, 135/95
8 Box Jump Overs (Beef: no step up)

SATURDAY
The focus on this FGB styles with rest is high intensity. Don’t pace is so much to where you are leaving more than 8 seconds left on each movement. This format is to help improve the slightly higher pain tolerance of heart rate, breathing, and muscle fatigue. That being said, it doesn’t mean completely redline within each movement. There is rest, but only 1 minute after all of the movements. Push yourself, track your reps, and after the workout, keep note of how much, if at all, you dropped off.

A.)
10 minute Skills Work
Muscle ups
-Ring Transition
-False Grip Pullups

Handstand Pushups/Walks
-Wall Walks
-Handstand Hold
-Pushups

B.)
FGB Style
4 Rounds (1 Min @ each station)
Row, Bike, or Ski Calories
Hang Power Clean 95/65 ADV:115/75
Wall Balls
Burpees
Rest

SUNDAY

A.)
10 minute Skills Work
Muscle ups
-Ring Transition
-False Grip Pullups

Handstand Pushups/Walks
-Wall Walks
-Handstand Hold
-Pushups

B.)
Compare 3/15/18
“Classic Fit”
4 rounds for time of:
Run, 403 m
15 Kettlebell Swings, 53/35 lbs, 70/44, (Beef: 21 @70/44)
9 Pull-ups (ADV: 12) (Beefy Pull-up Version: 12 C2B) or (Beefy Muscle up version: 6m/4f)