Tuesdays WOD – December 8th

DAY TWO/ TUESDAY

Warm-up 0:00 – 10:00:

Mountain Run or 5 ½ rounds on the rink

-then-

3 –  20 Second Rounds :

Med Ball Throw Over Shoulder (alternating)

Jumping Jacks

Med-ball Sit-ups

 

Mobility & Dynamics 6:00 to 21:00:

Trainers Standard

WOD Demo/ Mechanics/ Skill:

Go over whiteboard, partners, categories, set-up, and demonstrations of movements, and progressions.

WOD/HEAVY /G:

CAT ONE/TWO:

Weighted Pull-ups

3-3-3-3-3-3-3-3-3-3 reps

CAT THREE:

Strict pull-ups

3-3-3-3-3-3-3-3-3-3 reps

The range of motion for the pull-ups begins with the arms fully extended at the bottom. Think about pulling the elbows to the sides by squeezing the lats. Once the chin clears the bar lower the body until the arms are fully extended. Execute 3 consecutive reps before resting as needed to complete the next set. If unable to achieve all three reps, increase rest or decrease the total number of working sets. If 3 reps is not challenging enough, add a light load and remain strict.

CAT FOUR:

Negative pull-ups

3-3-3-3-3-3 reps

Find a bar height that allows the feet to remain in contact with the ground while holding the bar. The grip should be just outside shoulder width. Use the legs to jump while the arms pull so the chin is above the bar to start. Count 3 seconds while lowering the body until the arms are fully extended and the feet have come into contact with the ground. This is one rep. Execute 2 more reps before resting as needed between the 6 working sets.

After-Bash:

C1/2 –

Annie/Reps For Time: 50-40-30-20-10

Double-unders

Ab-Mat Sit-ups

C3 –

Annie/Reps For Time: 50-40-30-20-10

Double-unders (count misses)

Ab-Mat Sit-ups

C4 –

Annie/Reps For Time: 40-30-20-10

Singles

Ab-Mat Sit-ups

 

Mobility:

Smash out all the sore parts!