Wednesday Home/Virtual WOD 04.29.2020

Links for the AM & PM Zoom Training Times

Daily @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 739 1533 8626

Daily @6pm – https://us04web.zoom.us/j/75260363780 –

Meeting ID: 752 6036 3780

---

Warm-up Drills
I. Run 800m/Row 1km
II. Mobility ‘Chipper’
1-2 times through the series below
(…holding and mobilizing for as long as needed per drill)

10L x Lateral Tall Duck Walk
10R x Lateral Tall Duck Walk
10 x Pike Walk
10 x Spiderman Lunges
—
7 x Hindu Push-ups
L/R Down Dog Calves
L/R Down Dog ITB
L/R Down Dog Shoulders
Seal Stretch
Child’s Pose
L/R Thread Needle
L/R Fragon (hip flexors)
—
Couch Stretch
Wall Squat
Figure Four Foam Roller
Back Bridges
L/R 3-Way Leg Stretch

*Misc/Indivdual time at the end for assigned or personally selected additional stretches and drills.

Impact/Focus: Bench or Floor Press & Weighted Rows
Every :90 seconds for 6 to 8 Rounds complete the following super set options below

Option 1
With 1 or 2 Dumbbells or Kettlebells
6-8 Rounds on the :90 seconds

Floor Press Right Arm x 5-7 reps
Floor Press Left Arm x 5-7 reps
1-arm Row (L) x 10-12 reps
1-arm Row (R) x 10-12 reps

*May be done two Dumbbells simultaneously for the floor press or utilizing a barbell on the floor as well.

Option 2
With a Barbell(s) & Bench Set-up
6-8 Rounds on the :90 seconds

Bench Press x 3-5 reps (75-85%1rm range)
Barbell Row x 5-7 reps (climb weight to similar range)

Option 3
Taking Barbells or weights from the ground or a standing rack set-up
If enough heavy weight for barbell work is present without the ability to Bench Press appropriately athletes may feel free to substitute in a strict press from the standing or seated positions. During all rowing movements ensure the front of the shoulder does not dip forward when the elbow reaches its end rang of motion.

Reference post 04.14.2020 training for Bench Press data if applicable.

Post training to comments.

“Long Division”
For time

Run 200m
24 x 1-Arm Hang Squat Clean (12L/12R)
24 x 1-Arm Devil’s Press (12L/12R)
—
Run 200m
12 x 1-Arm Hang Squat Clean (6L/6R)
12 x 1-Arm Devil’s Press (6L/6R)
12 x 1-Arm Hang Squat Clean (6L/6R)
12 x 1-Arm Devil’s Press (Alt.6L/6R)
—
Run 200m
8 x 1-Arm Devil’s Press (4L/4R)
8 x 1-Arm Hang Squat Clean (4L/4R)
8 x 1-Arm Devil’s Press (4L/4R)
8 x 1-Arm Hang Squat Clean (4L/4R)
8 x 1-Arm Devil’s Press (4L/4R)
8 x 1-Arm Hang Squat Clean (4L/4R)
—
Run 200m

Notes: 50/35lb Dumbbell weights would be ideal for today’s training.

**To substitute Rowing in place of running use distances at 250m per effort. Stairwell conversion distances for running still pending test and refine (yessss).

Option #6 would be quite ‘obv’ @ 2 x Dumbbells & 400m Run pieces.

Post scores to comments.

Skill Development:
Extra Credit Challenge, Midline Conditioning…

5 Rounds for quality of
5-4-3-2-1 x Strict Knees-to-Elbows (K2E)
or
10-8-6-4-2 x V-ups/Leg Raises
Super set the above movement selection with one of the following;
i. 30 x L-sit Flutter Kicks
ii. 50 x Flutter Kicks
iii. 50 x Hollow Rocks

Example: 5 x Strict Knees-to-Elbows followed by 30 x L-sit Flutter Kicks, then 4 x Strict Knees-to-Elbows + 30 x L-sit Flutter Kicks, etc…

Post training results to comments.