WODS 24.juli - 29.juli

July 23, 2017

 

Monday July 24, 2017

Title: Cycle 2 Week 6 Day 1

Warmup: Warmup: 5:00 General Dynamic

Mobility: See Hip Attachment

 

A) Strength: Scaled: 4 sets of

A1. Cook's Glutes 6/leg or (Scaled: 10 Double Leg Hip Bridges) 

A2. Split Squat 6-8reps/leg (3 down, 1 at bottom, 1 up, 1 at top) 

Rest minimum 2:00

*Move immediately into A2 after completing A1

 

Rx'd: 4 sets of

A1. Cook's Glutes 6/leg

A2. RFESS 6-8/Leg (2 down, 1 hold, 2 up, 1 at top) 

Rest minimum 2:00

*Move immediately into A2 after completing A1

B) Metcon- 7:00on/3:00 off x 2: Scaled:

100m Shuttle Run

8 T2b/K2E or Strict Hanging leg Raises

8 Box Jumps 20 inch 

8 Thrusters @ 30/45kg (this is max, can go lighteR) 

 

Rx'd:

100m Shuttle Run 

12 T2b 

10 Box Jumps 20/24inch 

8 Thrusters @ 35/50kg 

 

 

*SCORE= Total Reps - the difference between each round. Aka the goal here is to match round 1 or complete more reps on round 2. This means pace on round 1, and leave some in the tank for round 2. 

 

Cooldown: 2:15/leg Banded Pigeon Pose   

 

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Tuesday July 25, 2017

Title: Cycle 2 Week 6 Day 2

Warmup: Warmup- 5:00 General Dynamic

Mobility- See "T-spine Mobility" Attachment 

 

A) Strength: Scaled:

A. 15:00 Emom of....

1- 5-7 Seated Double db/Kb Press  (slow and controlled) 

2- :45 Du Practise

3- Rest

 

Rx'd:

A. 15:00 Emom of......

1- 5 Seated Arnold Press  (2 at top, 2 on way down 2 at bottom, 1 on way up) 

2- :45 Du or Tu Practise

3- Rest 

 

B) 16:00 Amrap of... : Scaled:

5 Pullups or Jumping Pullups

10 H.r. Pushups

15 Burpees

20 Calorie Row 

 

Rx'd:

5 C2b Pullups

10 Hspu

15 Burpees

20 Calorie Row 

 

Cooldown: Extra Conditioning

3k row @ 80% output. A proper aerobic row for conditioning should be done at a consistent pace throughout. 

 

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Wednesday July 26, 2017

Title: Cycle 2 Week 6 Day 3

Warmup: Warmup- 5:00 General Dynamic

Mobility-  See "Hamstring Mobility"

 

A) Strength: Scaled: 5 sets 

A1. Single Leg Double Kb Deadlift 5 reps/leg (slow and controlled)

A2. Sumo Deadlift 5 reps (church singles) 

Rest 1-2:00 between a1/a2

 

Rx'd: 4 sets

A1. Single Leg Double Kb Deadlift 5 reps/leg (slow and controlled)

A2. Sumo Deadlift 5 reps (church singles)

Rest 1-2:00 between a1/a2, 2:00 before returning to a1

 

*If you cannot quietly control the bar all the way down to the ground the weight is too heay*

*Important to keep hips square on the single leg work.

*Do not sacrifice lumbar spine stability for depth/kbs' on the single leg kb dl's. 

*Chest should be vertical as possible on sumo dl

 

B) For Time : Scaled:

400m Jog

15 Sdhp 20-30kg/35-45kg 

30 Du's or 45 Singles 

15 Sdhp 

30 Du's or 45 Singles 

15 Sdhp 

30 Du's or 45 SIngles 

400m Jog 

 

Rx'd:

400m Jog

15 Sdhp 30-45kg  

30 Du's

15 Sdhp 

30 Du's

15 Sdhp 

30 Du's

400m Jog 

 

 

Nice and steady here

 

Cooldown: Cooldown:

Scaled: Accumulate 3:00 in the Front Plank. 

 

Rx'd: Accumulate 3:00 in the Front Plank w/ 20kg on back.

 

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Thursday July 27, 2017

Title: Cycle 2 Week 6 Day 4

Warmup: 5:00 General Dynamic

Mobility- See Pec/Lat Warmup

 

A) Strength: Scaled: 4 Rounds of....

A1. 8/ Arm Bent Over Kb/Db Row

A2. 10 Banded Pendlay Row 

A3. 12 Ring Rows 

 

Rx'd: 4 Rounds of.....

A1. 6 reps of Bent Over Double Kb Row (make sure lower back is flat) 

A2. 8 reps of Banded Pendlay Row

A3. 10 reps of Supine Row on BB

 

*Limit rest betweeen a1/a2/a3, and rest 2-3:00 after 1 complete round. 

B) Metcon :30on/:30 off x 16: Scaled:

1- Row for Cals

2- Sh to Oh @ 20-30/35-45kg

3- Russian Kb Swings 12-20kg/16-24kg

4- Farmer Carry- Up to 24/32kg 

 

Rx'd:

1- Sh to Oh @ 30-35/45-50kg

2- Farmer Carry 24/32kg 

3- American Kb Swings 20/24kg

4- Row for Cals 

 

 

*Might be a bit tough for Kb's, so make sure everything is set before starting. 

*Steady pace here my friends, as it end up being 4 rounds at each station. 

 

Score is total reps-

10m= 1 rep on Farmer Carry

1 cal- 1 rep on rower 

 

Cooldown: Full Body Foam Roll or Freestyle Stretch 5:00 

 

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Friday July 28, 2017

Title: Cycle 2 Week 6 Day 5

Warmup: Warmup: 5:00 General Dynamic 

Mobility: See Ankle Attachment 

 

A) Strength: Scaled:

A. Every 2:00 for 10:00 perform:

1 set of 3 Position Power or Squat Clean

-rest 2:00-

B. Every 2:00 for 8:00 perform:

3 Segmented Clean Deadlift

*This should be 100%+ of your 1rm clean. 

 

Rx'd:

A. Every 2:00 for 10:00 perform:

1 set of 3 Position Power or Squat Clean

-rest 2:00-

B. Every 2:00 for 8:00 perform:

3 Segmented Clean Deadlift

*This should be 100%+ of your 1rm clean. 

 

B) 10:00 Ladder: Scaled:

1 Hang Power Clean @ 30/45kg (ish)

1 Bar Facing Burpee Over Bar 

1 Pullups or Jumping Pullup 

 

Rx'd:

1 Power Clean @ 45-60/60-80kg

1 Bar Facing Burpee Over Bar

1 C2b Pullup

*Add 1 rep/movement/round 

 

Cooldown: 3 sets of 8 reps/side Banded Quadruped T-Spine Twists (Check Video)

 

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