Tuesday, 17 October 2017 WOD

Lifting Day!

Overhead Squat
1-1-1-1-1-1-1

Tips: Warm up slowly by starting with a PVC pipe.  Only progress to a barbell if able to maintain proper mechanics. Spend this workout practicing consistent technique resting as needed between sets. If mechanics are maintained, consider taking a small jump in load after each successful set.  Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have a previous 1-rep max, use this as an opportunity to attempt a new PR.

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Monday, 16 October 2017 WOD

5 rounds for time of:
20 wall-ball shots
20 sumo deadlift high pulls
20 box jumps
20 push presses
20 calorie row
Rest 1 minute

Rx:
Men use 20-lb. ball, 75-lb. barbell and 24-inch box
Women use 14-lb. ball, 55-lb. barbell and 20-inch box

Scaled:
Men use 12-lb. ball, 45-lb. barbell and 24-inch box
Women use 8-lb. ball, 35-lb. barbell and 20-inch box

Tips: Choose a weight for the wall-ball shots that allows you to perform the first round unbroken. The sumo deadlift high pulls and the push presses should be performed with minimal rest. Find a load that allows you to complete 15 consecutive repetitions. Experiment with the box jumps in the warm-up and find a height in which you are comfortable performing 10 reps with no rest.

Thursday, 12 October 2017 WOD

A. Complete as many rounds as possible in 12 minutes of:
10 calorie row
15 push-ups (Scale=Knee push-ups)
20 single-leg squats, alternating

Tips: Use your warm-up to experiment with push-ups and single-leg squats. Choose variations and reps that allow for each movement to be completed in less than 3 sets.

B. Coach’s Choice 10-15mins skill work

Great read on single-leg squats: https://www.bodybuilding.com/fun/pistol-perfect-one-legged-squats-and-beyond.html