WODs
 | Wed, Aug 16 2017 |  |
| 20170816 MetCon | Barbell Rows (Reverse Grip) | 20170816 Power Hour / Open Gym | Fundamentals Day 2 (Technique and WOD) |
20170816 MetCon
(Time)
15 KBS, 15 Lateral Burpee
10 KBS, 10 Lateral Burpee
5 KBS, 5 Lateral Burpee
800 Meter KB Run (20/14)
5 KBS, 5 Lateral Burpee
10 KBS, 10 Lateral Burpee
15 KBS, 15 Lateral Burpee
|
Barbell Rows (Reverse Grip)
(Weight)
4x8 barbell rows palms facing out
20% of dead lift max
25% of dead lift max
30% of dead lift max
25% of dead lift max
|
20170816 Power Hour / Open Gym
(Time)
-----------------------------------
-----------------------------------
Conditioning
7 min AMRAP:
• 7 Front Squats 95/65#
• 7 Pull-ups
• 7 Burpees
|
Fundamentals Day 2 (Technique and WOD)
(Time)
Skill Review:
---Wall Squat Therapy (10 minutes)
---All PVC and Passthrough Warmup Methods:
------Reverse
------Round the World
------Dislocators
---Leg Swings (all 3 directions)
New Skill(s):
Dead lift w/ PVC, Training, 45#, 55# bar
---emphasize start position/
---Talk through setup and lift only on cue
---Cue:
------Weight on Heels/MidFoot/Toes connected
------Good lumbar curve
------Long arms/No running Start
------Bar over shoelaces
---Introduce MedBall (odd Object Deadlifts)
Standing Press and Push w/ PVC
Talk through starting position
---Elbows, Hands, Head
Talk through Finish position
---Cue active shoulders in overhead position.
---Emphasize ‘dip and drive’...
---quick pop to full extension with active shoulders
---Pushing up, not forward (head and chin slightly
forward in finish position)
10 Rounds:
10 MedBall Deadlifts
10 Push press with PVC (If client is strong and mobile, load with Barbell appropriately)
Stretching Sequence:
---Hamstrings on box
---Glute stretch(bicycle Stretch)
---Shoulders on wall (Angels/Slides, Wrists, External Rotation)
WOD:
10!
MedBall dead lift (10/14/20)
Push press with PVC/Training Bar
| Duane | 9:59 | 15# bar; 14lb medball |
|
