Feb 1st – Monday’s WOD

DAY ONE/ Monday’s WOD:

Mobility & Dynamics:

Trainers standard

 

Warm-up:

Hungry, Hungry Hippo:

Object To “eat” the most medicine balls as a team. Equipment Medicine balls of varying sizes and weights.

Set-Up

  1. Define the play area with cones, approximately 20 feet by 20 feet.
  2. Place the medicine balls in the center of the play area.

Game Play

  1. Divide them into four teams and position them on four sides of the play area.
  2. On “go,” one/two players from each team performs a burpee and then  runs to the pile of medicine balls in the center of the room.
  3. Each player(s) returns with only one ball per trip.
  4. The game continues until all medicine balls have been “eaten.”
  5. The team with the most medicine balls wins.

 

WOD DEMO:

Go over best way to get barbell overhead depending on weight & form of athlete. During the overhead squats concentrate on pushing up on the bar, keeping the arms locked out throughout the entire movement. Always look straight ahead. Core needs to stay tight, and drive from your heels coming out of your squat.

 

WOD/ SHORT/ WG:

CAT ONE:

3 rounds SLOWLY of:

95/65-lb. overhead squats (from ground), 21 reps

21 GHD sit-ups

21 hip-back extensions

 

CAT TWO:

3 rounds SLOWLY of:

75/55-lb. overhead squats(from ground), 21 reps

21 GHD sit-ups

21 hip-back extensions

 

CAT THREE:

3 rounds SLOWLY of:

65/45-lb. overhead squats(from ground), 21 reps

21 GHD sit-ups, parallel/ 21 butterfly ab mat sit-ups

21 back extension

 

Take your time and perform each rep slowly and methodically. Insist on flawless mechanics throughout the workout. During the GHD sit-ups stop at parallel. If the athlete has done 65 GHD sit-ups to parallel recently, change one round to full range of motion (21 reps). If the athlete can complete 25 back-extensions slow and controlled they can complete the hip-back extensions. If that is not yet possible scale the movement to a back-extension or a hip-extension. Choose the movement that has been performed more recently.

 

CAT FOUR:

3 rounds SLOWLY of:

45/33-lb.* overhead squats (from rig), 21 reps

21 butterfly ab mat sit-ups

21 hip extension

 

Take your time and perform each rep slowly and methodically. During the overhead squats concentrate on pushing up on the bar, keeping the arms locked out throughout the entire movement. For the ab mat sit-ups butterfly the feet together and move deliberately through the entire range of motion. During the hip extensions move only at the hip. The spine needs to remain neutral throughout.

 

After-bash:

Bring Sally Up (PUSH-UPS):