WOD - Friday 2021-02-26

OVERVIEW

Today’s WOD is a games open repeat workout from 2012. The repeat workout will challenge cardiorespiratory endurance and stamina throughout the entire body. The box jumps are to a moderate height and consider stepping down to conserve energy and allow for continuous reps with minimum rest needed during. Push presses are done with a lighter load that should allow unbroken reps for the first couple rounds then strive to not need any more than 2 sets per round. Toes to bars will be taxing on the grip and should be broken up from the beginning to help prevent muscle failure. Strive for 6+ rounds in this workout.

WARMUP

Mobility - 2 rounds

  • Jump rope - 60s

  • Straight leg sit ups to toe touch - 10 reps

  • Push ups - 10 reps

  • Reverse lunges - 10 reps

  • Standing calf stretch - 45s per side

Activation

Toes-to-bar specific

  • 10 Kip swings

  • 2 kipping knee raises

  • 2 kipping knees to elbows

  • 2 kipping toes to bar

Push press specific w/ PVC then empty barbell - 5 reps per movement

  • Dip and Hold

  • Dip and drive

  • Push Press

2 Rounds for build up to WOD height and weight

  • 5 step ups + 3 Box jumps

  • 5 push presses - increase load

  • 3 toes-to-bars or knee raises

WOD

Workout 12.3

Complete as many rounds as possible in 18 minutes:

15 Box Jumps

12 Push presses

9 toes-to-bars

♀ 20-in box, 75-lb presses

♂ 24-in box, 115-lb presses


COOL DOWN

Shoulder stretch

Calf stretch

Samson stretch


105 views0 comments

Recent Posts

See All

WOD: Week of 7/26 - At-home work

MONDAY 21-15-9 in Reps Burpees Sit ups 15-12-9 Push ups V-Ups 12-9-6 Hand release push up Dead bugs-per side This is essentially 3 workouts completed back-to-back-to-back TUESDAY 10x 100m Sprint Rest

WOD: Week of 7/19

MONDAY 7/19 Snatch Every 2:00 x 10 Sets 2 @70% 1 @75% 1 @80% 1 @85% 1 @88% 1 @91% 1 @94% 1 @97% 1 @99% 1 @101%+ TUESDAY 7/20 The Running Dead For time: 1600m Run 50 Deadlifts (225/155) 50 Cal Bike or

WOD: Week of 7/5

MONDAY July 4th Special Surprise with Tim! Classes at 8:00 & 9:15 TUESDAY Strict Press Every 3:00 x 5 Sets Build to find a 1rm Push Press Every 3:00 x 2 Sets Max reps @80-85% of Strict Press 1rm “Hele