Warm up- Class warm up on top of individual
2 Rounds: High Knees, Fanny Whackers and Toy Soldiers PLUS 2 Rounds of Cindy (5 Pull ups, 10 Push ups, 15 Air Squats)
CLASS WOD For Time:
50 Calorie Row (No Bike)
50 Abmat Situps
50 Sumo Deadlift High Pulls (45/35)
50 Wall Balls
50 Sumo Deadlift High Pulls (45/35)
50 Abmat Situps
Games Athletes + Qualifier + Open Athletes
Spending our full effort today on building strength and durability today.
Two good days of conditioning this week – today we compliment that with bulletproofing the body.
Opening the day with split jerk skill development, leading to a heavy single for the day.
Deadlift work to follow, with three different variations of the lift.
An extensive Body Armor session to finish.
2018 Qualifier + Open Masters
MOBILITY AND ACTIVATON
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total (Video)
Banded Shoulder Distraction – 1:00 Each Side (Video)
Front Rack Stretch – 2:00 (Video)
Wrist Stretches – 30s in each position (Video)
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg (Video)
Pigeon Pose – 2:00 each side (Video)
ACTIVATION
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
3 Strict Pull-Ups
9 Wall Squats (Video)
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side (Video)
SPLIT JERK
5 Sets of 3 Repetitions, starting with an empty barbell (from rack).
The purpose of this first drill is to refine and build stability in our receiving position.
The split jerk strict press begins with the athlete stepping into the split jerk receiving position. From here, perform three *strict* presses from this position. This allows us to build familiarity in this position with a weight overhead.
Points of Performance we are looking for:
1. Front shin to be perpendicular with the floor. Weight is on the heel.
2. Back knee is bent, and pointing straight down to the floor.
3. The heel of the back foot is off the ground. Weight is on the ball of the foot, with the toes facing forward.
If you feel laterally unstable, widen your stance a touch. We are looking to be somewhere between hip width and shoulder width in our receiving position. Lastly, as we press the barbell overhead, visualize your upper torso being made of concrete. Half the battle is dialing the lower body positioning and stability wise… the other half is firing the abdominals and actively pressing overhead at lockout for a strong finish. We need both.
The more comfortable we are in this split position (which is simply trained with more time), the faster we’ll move to it during an actual split jerk.
For reference, we are looking to build to somewhere around 50-60% of our 1RM Strict Press. Aim to climb in weight after each set, again starting with an empty barbell.
5 Sets of 3 – Video (starting with an empty BB, or very light load)
The purpose of this second drill is to train both the front foot step, and the drive downwards beneath the barbell.
Using the video as reference, assume a “half split”. Literally half the distance you would place your feet to receive a split jerk. With the bar in the front rack position, complete a dip-drive to make the bar weightless. In that moment, step the front foot forward (aiming for the vertical shin we talked about above), and drive your body beneath the bar.
The back knee needs to be flexed from the onset, and needs to flex even more during the catch. This is what allows us to actually drive beneath. If it becomes locked out, you can imagine how we couldn’t get beneath. A soft back knee in this drill is a must, and building familiarity in this movement allows us to refine our speed beneath a full split jerk.
Like above, there will not be a leaderboard for this portion. For another talking point however, we are looking to build back to the same weight (if not slightly heavier) than where we left off on the strict press above. Speed and positioning is more important than loading. Next we’ll move some heavier weights. This is our primer to move our best.
BODY ARMOR
800 Meter Double-Kettlebell Walk
1st 100m – Both KB’s in Farmers Carry (at sides)
2nd 100m – Both KB’s in Front Rack Position
3rd 100m – Left Arm Front Rack, Right Arm Farmers Carry
4th 100m – Left Arm Farmers Carry, Right Arm Front Rack
Repeat that twice for 800 meters total.
Choose a set of kettlebells that we feel we could farmers carry unbroken for 400+ meters, if we went for it when fresh.
Rest as needed throughout, but aim to make the 100 meters sets unbroken if possible. Good to push here, but we also need to be observant of our technique. If we start to compensate and loose form, take a break regardless of where we are. The underlying goal here is to strengthen the body in the right positions.. not reinforcing the wrong ones.
When we talk to technique – we are looking for a rigid midline and a tall torso. Especially when we have a single KB in the front rack, with the other in the waists (farmers), our body is going to want to twist and compensate. Fight this urge and strengthen the midline by cinching down the rib cage with the abdominals and staying squared off to the front.
Strength Work: Push Press
10min EMOM
7reps @ 95/65lbs
Class WOD:
For Time
21-15-9
Deadlift @ 275/155lbs
Box Jumps @ 24/20
What is Kylea doing...?
Warm Up: Rowing Technique and Drills
-technique overview
-Drill: Strapless rowing
-Drill: Catch pause
Class WOD:
Buy in: 1,000m row*
-then-
100 KBS for time
Each time you break, 10 pushups
*row is not for time. Men can’t row faster than a 1:50 pace and the ladies must stay above 2:05 pace. The focus is technique and being efficient.
The Grind
Warm Up WOD: NFT
5 Rounds
12 weighted box step ups – HAP
50 Double Unders (75 singles)
Nots: Goal is to move directly form box step ups to the DUs with no rest. Rest as needed between rounds.
Class WOD:
10 Rounds
6 Back squats @ 225/155lbs
5 HSPUs or seated DB presses HAP
4 Sets of DB snatches HAP*
*1 set = performing one rep on each arm
Hats for Sale!
Class WOD:
21-15-9-6
Thrusters 95/65lbs
Wallballs 20/14
+
50 Double Unders between each round. Start on thrusters but end on DUs
Strength Work:
Back Squat
10min EMOM
3reps @ 80% of 1RM
Class WOD:
For total time
1000m row or 60 Cal bike
-rest 5 mins-
500m row or 30 Cal bike
-rest 2mins-
250m row or 20 Cal bike
Warm up WOD:
3 Rounds – 1 every 5 mins
25/20 Cal row/bike
25/20 pushups
25 Abmat sit-ups
25 Jump n Jacks
Class WOD:
15min AMRAP
12 Power Snatches 95/55lbs
10 Wallballs 20/14
8 T2B
Group10 is half way through WELL!
Warm Up- Coach's Choice
Strength - 5x5 Shoulder Press
WOD-
10 Round of "Cindy" for time
5 Pull Ups
10 Push Ups
15 Air Squats
Warm up: go grab that KB or DB from wherever Bobby is hiding them
Strength Work:
Strict Press
1x5 @ 60%
1x5 @ 70%
2x5 @ 75%
Class WOD:
6 rounds for time
10 DB Thrusters 45/25lbs
10 T2B or K2E
10 pushups
Gymnastic Work:
20 Wall walks
20 Hollow rocks
20 superman holds @ :2sec
20 kips on the rig
Class WOD:
21-15-9
Deadlifts @ 225/135lbs
Kip HSPUs
Strength:
Strict Press
1x5 @ 60%
3x5 @ 70%
Class WOD:
12min running clock
2000m row
+
Max Burpees in time remaining
*Score is total burpees
Warmup – Coaches Choice
Class WOD:
For time:
10-9-8-7-6-5-4-3-2-1
Power Snatch 115/75ibs
Bar Facing Burpees
Warmup – Coaches Choice
Class WOD:
For Time:
50 Cal Row
50 Wallballs 20/14
50 Burpees
50 Ab-mat situps
*do not go heavier on the wallballs – this about intensity and pushing the burpees not strength training with a heavier ball.
Warm up - Coach's choice
Testers #5
3 rnds, 1min per station
Min1 - Cal row
Min2 - Power Snatch 75/45
Min3 - Burpees
Min4 - Sumo deadlift 75/45
Min5 - box jumps 24/20
Min6 - rest
Warmup: Coaches Choice
Class WOD:
Partner WOD. Ideal for teams of 3, rep options below for teams of 2 or 4.
100Cal Assault Bike
50 Power C&J @135/95lbs
25 Wall sits with Medball torso twist 20/14
50 Power C&J @ 135/95lbs
100Cal Assault Bike
*split reps as needed
*Teams of 2 will do the same rep scheme
*Teams of 4 will follow this rep scheme = 120/60/30/60/120
Warm Up- Coach's Choice
WOD-Tester #4
For Time:
5 Rounds
10 HSPUs or Seated DB Press
15 Pullups
20 Goblet Squats w/ 25/10lb plates
Tester 3
100 DUs
5 rounds
3 Deadlifts
4 hang power cleans
5 front squats
100 DUs
155/105lbs
Partners for counting
Warmup – Coache’s Choice
Class WOD:
Partner Flush out…..
In pairs of two M/M & F/F (if possible)
Rowing:
Guys row 5,000m by 250m sprints*
*must alternate every 250m
Ladies row 4,000m by 200m sprints*
*must alternate every 200m
Note – if a M/F pair is needed then row 4,500m with the same distance requirements for guys/ladies
Tester #2
See http://www.well-dallas.org/blog/2017/2/28/continuers-wod-3-1-17 for last score.
2 Min Max Effort
KB Swings 53/35lbs
-2min rest-
4min Max Effort
Wallballs 20/14
-2min rest-
6min Max Effort Rounds of Cindy
5pullups/10pushups/15airsquats
