Tuesday’s WOD OCT. 13th

Day Two 

Warm-up (G) 0:00 to 5:00:

Partner Junkyard Dog

Mobility & Dynamics 5:00 to 20:00:

Trainers Standard

Skill Gymnastics 20:00 to 28:00:

Alternating Tabata

Hollow Hold

Arch Hold

*8 cycles/ 20 seconds of work, 10 seconds of rest.

WOD Mechanics/Skill 28:00 to 45:00:

Deadlift Skill-

Get bars to 55% 1RM

*Trainers put the class through reps together. Line them up, and run through the break down. Start the deadlift from the hang position, and do backwards. 15 reps

Then 15 reps from the floor up.

Focus on activating shoulders, butt up, neutral spine, hamstring engaged. Feel the steel, squeezing glutes hard at the top of your pull.

Add weight for WOD.

Muscle-up/ Bar Muscle up/Chest to Bar/Push-up Skill:

Trainers work on athletes form, scale if needed.

 

WOD SHORT 5 to 10 mins (GW) /45:00 to 60:00:

CAT ONE:

12-9-6 reps for time of:
Muscle-ups
275-lb./185-lb.* deadlifts
Each time you break a set of muscle-ups, perform 3 “penalty” deadlifts. Penalty deadlifts do not count towards the 27 prescribed deadlift reps.

CAT TWO:
12-9-6 reps for time of:

Bar Muscle-ups (bands okay)
255-lb./180-lb.* deadlifts
*Each time you break a set of muscle-ups, perform 3 “penalty” deadlifts. Penalty deadlifts do not count towards the 27 prescribed deadlift reps.
CAT THREE:

12-9-6 reps for time of:
Bar muscle-ups/ chest to bar pull-ups (bands okay)
225-lb./155-lb.* deadlifts

The workout is scaled for the intermediate by eliminating the penalty for breaking the sets of muscle-ups. Use sets of three as a minimum for this rep scheme or decrease the reps of the muscle-ups so that they can be completed in under 2 minutes. While executing the muscle-ups, do not lift the heels higher than the bottom of the rings during the transition. In the deadlift choose a weight that allows for unbroken sets while maintaining a neutral spine.

 

CAT FOUR:

21-15-9 reps for time of:
Hand-release push-ups
185-lb./125-lb.* deadlifts

During the hand-release push-ups, maintain a straight body position by squeezing the legs and bracing the stomach. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted off of the ground. If the hand-release is a challenge, use the same range of motion with the upper body but perform each rep with the knees on the floor. Choose a weight for the deadlift so a neutral spine is maintained through the duration of the workout.