WODs
 | Wed, May 11 2016 |  |
| Pick your WOD | Open Workout 15.1 | LINDA | Row 5K | Fundamentals Day 3 (Technique and WOD) |
Pick your WOD
(No Results Tracked)
Choose your daily WOD from one of the following listed:
5K Row
Linda
Open Workout 15.1/15.1A
**If you are performing the Open workout for score,
judges may be limited until the 6:30 class**
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Open Workout 15.1
(Reps)
9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.)
Workout 15.1a
1-rep-max clean and jerk
6-minute time cap
Workout 15.1 score subm
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LINDA
(Time, Rx+,  Named WODS)
10/9/8/7/6/5/4/3/2/1 rep rounds for time
Deadlift 1 1/2 times your bodyweight
Bench Press your bodyweight
Clean 3/4 your bodyweight
Planned: Sat,Sep7,2024 Sat,Jun5,2021 Mon,Sep30,2019 Sun,Aug26,2018 Fri,Oct20,2017 Wed,May11,2016 Sun,Nov8,2015 Mon,Mar2,2015 Wed,Feb25,2015
| Duane | 38:56 Rx | 300# DL, 200# BP, 175# PC (Rx+ cleans) | | Sarah | 18:46 | 165#DL, 95#BP, 105#clean |
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Row 5K
(Time)
Row 5K
Planned: Fri,Oct20,2017 Wed,May11,2016 Sun,Mar27,2016 Fri,Jan8,2016 Mon,Mar2,2015
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Fundamentals Day 3 (Technique and WOD)
(Time)
WarmUp:
Skill Review:
Dead lift
---quickly demo to review, then clients can practice with 35# and 55# bars.
---Be critical on set up and review with PVC if necessary.
New Skill:
Rowing Technique
----Trainer demo how to get in rower, generally row…and how to safely exit.
---Emphasize tall chest/shoulders and extending legs prior to pulling with arms, then returning arms prior to bending knees/returning seat
---Have clients row a 500 to practice
------trainers evaluate and give feedback.
New Skill:
Thrusters
---Explain and demo (combo of squat into a push press).
---Emphasize full depth and full extension, with active shoulders (head pushes through)
---Cue high elbows, drive through heels, full
extension of hips for power
WOD:
3 rounds:
Row 500M
10 thrusters
Time each interval
--rest 3 minute between rounds
Stretching Sequence: Hip flexors and quads on corner of mat, hamstrings with a strap, straddles.
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