WODs
 | Thu, Aug 17 2017 |  |
| Skill Work - Pre-Strength Speed & Agility | 14.4 | SkillWork - Wrapped Leg Rope Climb | 20170817 Open Gym / Power Hour |
Skill Work - Pre-Strength Speed & Agility
(Check In)
Setup a 50' area end to end
Each athlete performs the following to end of 50' line and then jogs back to start, rests 10 seconds, then proceeds to next element
High Knees
Butt Kickers
Frankenstein(Cross-Body High Kicks)
Bunny Hops
Broad Jumps with Mini-Hop at end
Sprint
Skipping High Knees Forward
Skipping High Knees Backward
Skipping High Knees Left
Skipping High Knees Right
|
14.4
(Reps)
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14
30 cleans, 135/95
20 muscle-ups
|
SkillWork - Wrapped Leg Rope Climb
(Reps)
10 minutes of skill work
Wrapped-Leg Rope Climb Progressions
Scale 1 - Ring Rows (progress from flat feet, heels, box, elevated box (10 reps unbroken)
Scale 2 - Rope Walkups (progress from flat feet, heels, box, elevated box (10 reps unbroken)
Scale 3 - L-Sit pullup hang (30 seconds)
Scale 4 - L-Sit Pullup hang alternating knees to chest (30 seconds)
Wrapped Leg Rope Climb Steps
1- Grab the rope at the highest point you can reach with a firm grip
2 - Wrap the Rope (Lift knee high & place outside the rope w/ ankle inside the rope)
3 - Wrap the non raised foot under the rope & on top of wrapped foot, pinching the rope on top of the foot and lean back
4 - you should be hanging suspended, with arms extended & broken hips
5 - Extend Hips to rope, pull towards the rope & stand tall, reach up & grab rope as high as possible
6 - Release pinched rope, pull knees to chest & repeat Steps 2-4 to the top
Once you have mastered 5 unbroken wrapped rope climbs, begin Legless Progressions
Planned: Thu,Aug17,2017 Fri,Jan20,2017 Sun,Jun21,2015 Tue,Mar31,2015 Thu,Jun26,2014
|
20170817 Open Gym / Power Hour
(Time)
sets:
- :30 Jerk Grip Overhead Hold with 50% of 1rm Jerk
- :30 GHD Hip Ext Hold with plate
Rest 2min b/t sets
Hands should be in jerk grip position and think about crunching your abs down to not overarch your back! Focus on breathing normal through these holds. The GHD HE Hold should be felt in your posterior chain: back/butt/hamstrings.
-------------------------------------------
5 sets Strict Ring Dips
Set 1 - 10 reps
Set 2 - 8 reps
Set 3 - 6 reps
Set 4 - 4 reps
Set 2 - 2 reps
----------------------------------------
3 rounds for max reps:
• 1 min Row (calories)
• 1 min Power Snatch 75/55#
• 1 min Rest
• 1 min Row (calories)
• 1 min Overhead Squats 75/55#
• 1 min Rest
|
