Wednesday, February 21, 2018

2018-02-22 WOD

Superman Cycle Week 1

In teams of 2, for time:
...100 KB Swings (53/35#)
...200' Sled Drag (indoor, AHAP)
...100 GHD Sit Ups
...200' Rope Sled Pull (indoor, AHAP)
Non-working partner must hold 2x50/35# DB. Record time.


3-4 Sets NOT For Time:
...6 Half Kneeling DB Press (per side)*
...8 reps of 1 Plyo Push Up + 2 Scapular Push Ups
...6 Tempo Ring Dips (3 seconds down, explode up)
...30 Second Wall Sit
*Slow and controlled. Opposite leg forward. Partial lunge (knee off ground).


COMPETITORS

To have the best opportunities to make it past the Open and make it to the next level (whether that be Regionals or the Age Group Online Qualifiers), we suggest doing the Open WODs on Friday. This gives you the opportunity to redo the workout on Monday in the event you have a bad workout due to any number of reasons (such as a jump rope breaking in the middle of your WOD, video camera ran out of battery/storage, wardrobe malfunction, etc). If you have a good WOD, then accept your score and move on. Don't obsess over every Open workout and redo each one multiple times to improve by only 2 reps! If you want to try a completely different strategy on Monday, sure go for it! But don't just do the same thing and expect to do drastically better. So if you're doing the Open, we recommend taking a rest or recovery day tomorrow, and if you do well during your Open WOD on Friday, then feel free to do these workouts on Saturday:

In teams of 2, for time:
...100 KB Swings (53/35#)
...200' Sled Drag (indoor, AHAP)
...100 GHD Sit Ups
...200' Rope Sled Pull (indoor, AHAP)
Non-working partner must hold 2x50/35# DB. Record time.


"Death by Bike + 50% Death"
EMOM until Failure:
...5/4 calorie bike (add 5/4 calories per round)
Upon failure, rest 2 minutes, then:
...Bike for 50% of the above total calories completed
*Record total time and calories. Don't game this! Go for it every round.


3-4 Sets NOT For Time:
...6 Half Kneeling Bottoms Up KB Press (per side)*
...8 rep of 1 Plyo Push Up + 2 Scapular Push Ups
...6 Tempo Ring Dips (3 seconds down, explode up)
...30 Second 1-leg Wall Sit
*Opposite leg forward. Partial lunge (knee off ground).

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