Wednesday
04.08.20 “At Home” WOD Mashed Potatoes" On the 0:00... 5 Rounds of "Strict Cindy" 50 Single DB Power Cleans On the 8:00... 4 Rounds of "Strict Cindy" 40 DB Goblet Squats On the 16:00... 3 Rounds of "Strict Cindy" 30 Alternating Single Arm Squat Clean Thrusters STIMULUS • This 3 part workout is scored separately, with the score being the sum of all three parts • Choose weights and variations that enable you to complete each part in 5-7 minutes • You will rest the remainder of the 8 minutes until the next part begins • Each part begins on the 8 (0:00, 8:00, 16:00) • With 5+ minutes of work and 1-3 minutes of rest, these won't be all out sprints, rather repeats at about 85-90% of your max effort • With rest built-in, let's shoot for really large sets on the dumbbell movements • Power Cleans and squat clean thrusters will alternate each rep • 1 round of " Strict Cindy" is * 5 Strict Pull-Ups * 10 Push-ups * 15 Air Squats ************************* WARM-UP Mobility (1 min each) Shoulder stretch x 2 Quad stretch x 2 Pigeon pose x 2 Child’s pose 2-3 rds 30 Sec DB Deadlift 30 Sec Wall Squats 20 Overhead Circles (10 Each Direction) 10 Inchworms ******************* "Mashed Potatoes"( No Equipment Version) On the 0:00... Round #1: 5 Rounds of "Sindee" 50 Odd- Object Ground to Shoulder On the 8:00... 4 Rounds of "Sindee" 40 Odd-Object Squats On the 16:00... 3 Rounds of "Sindee" 30 Odd-Object Thrusters STIMULUS • This 3 part workout is scored separately, with the score being the sum of all three parts • Enter your 3 times and SugarWOD will add them up for you • Choose weights and variations that enable you to complete each part in 5-7 minutes • You will rest the remainder of the 8 minutes until the next part begins • Each part begins on the 8 (0:00, 8:00, 16:00) • With 5+ minutes of work and 1-3 minutes of rest, these won't be all out sprints, rather repeats at about 85-90% of your max effort • With rest built-in, let's shoot for really large sets on the odd-object movements • Odd-Object ground to shoulder will alternate shoulders each rep • 1 round of "Sindee" is * 10 Push-ups * 20 Air Squats ********************* Body Armor 4 Giant Sets, Not for Score: :30s Single Leg Hold (left) :30s Single Arm Hold (right) :30s Bird Dog (left) :30s Bird Dog (right) Rest as needed between sets. Not for score, but for quality movement. • Single leg focus, training hip flexor/midline strength • Be aware of our midline here... lock down the rib cage • Extend knee as best as we can, while maintaining engaged back (avoid hyperextension) Bird Dog • If right arm comes up, left leg comes up • Aim here is a straight line from raised fingers to toes • Get "as long" as we can here • Focus on keeping squared off at shoulders and hips - fight the rotation
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