WODs
 | Wed, Jun 12 2019 |  |
| CTM 20190612 Skill | Joy's Birthday WOD (partner style) | CTM 20190611 Odd Object (POST WOD) |
CTM 20190612 Skill
(Reps)
12 Sets for Time:
40% of Max Strict HSPU
Last week, we completed 10 sets at 40%. In the final week of this current progression, we'll bring our total set count back up to 12, holding 40%.
Today - 12 x 40%
Last Week - 10 x 40%
2 Weeks Ago - 12 x 30%
3 Weeks Ago - 10 x 30%
Inside this repetition scheme, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.
If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 8 unbroken strict handstand pushups for time.
On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3, or even 4 if we see fit. Let's choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:
Elevated Platform Strict HSPU
Strict Presses with Dumbbells
If we move towards the elevated platform, we want to be wary of what the platform can train - that specific range of motion. If it is to build comfort and confidence in the HSPU, that's a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.
| Sarah | 24 Rx | 2 per unbroken | | Duane | 36 Rx | Rd 1 and 4 - 1+1+1, Rd 2 and 9 - 2+ 1, all other rounds unbroken set of 3 |
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Joy's Birthday WOD (partner style)
(Time)
38 MedBall SitUps thrown over 30' Box (38 each partner)
38 Synchronized KB Swings
38 Calorie Bike (38 each partner)
38 Synchronized Wall-balls
38 Synchronized Toes to Bar
38 Double Unders (38 each partner)
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CTM 20190611 Odd Object (POST WOD)
(Check In)
3 Rounds, Not for Time:
100m Farmers Carry - DBs up driveway and back twice
200m Sled Drag - Sandbag down and up the hill
Rest 2:00 between.
The focus of effort today is on speed inside these movements. Today, it is better to go a bit lighter on both movements if it allows us to go faster.
On the farmers carry, we are looking to fast-pace-shuffle this distance. A walking pace during 'Body Armor' sets is appropriate, allowing us to go heavier, but we have the opposite aim today. Let's move on these carries, to the tune of at the slowest, shuffling. This again likely means the weights need to be lighter. In terms of equipment, athlete's choice - dumbbells, kettlebells, or torpedos.
On the sled pull, we are facing away from the sled, connected via straps or a harness. Same aim here as well - we want to fast pace this drag to the tune of fast-pace-shuffling if we can with the weight.
The 2:00 rest between rounds affords us the chance to recover our breathing, which we want to challenge here. Challenge the loads, yes, but let's move with speed today.
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