WOD Killers, one and all!
Buy-in
Gymnastic WU/skills 2
Skill
- Pose: 2 x Wall drill - 100m run
- Snatch balance (pvc - 15#)
Strength
- Power Clean 3 x 5
WOD “Tabata This!”
- Tabata Row
- Rest 1 minute
- Tabata Squat
- Rest 1 minute
- Tabata Pull-up
- Rest 1 minute
- Tabata Push-up
- Rest 1 minute
- Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Scaling: 4 intervals
Time limit: 15 minutes
Cash-out
Stretching
Mobility Homework - Episode 52: Up Against the Wall, Snatch Prep and Nerve Gliding Too!
Test: Bottom position of snatch balance/full snatch
All done with back on the floor:
- 2 min with leg press mob - wide squat, feet forward; TR Knees out.
- 2 min each leg figure four on the wall (support knee if needed.)
- double ball under back with squat against wall, hands overhead.
- 2 min each straight leg door frame hammy TR (bend knee if nerve weirdness.)
Retest: Kill your Pr in the schnatch
Bonus: Stand with arms out, one palm up, the other down; turn head to down. Switch 30 seconds.
CW:
ReplyDeleteRow 5
Squat 13
Pull-up 1
Push-up 2
Sit-up 6
Row 5
ReplyDeleteSquat 14
Pull-up (kips) 4
Push-up 5
Sit-up 6
Holy cow! This was a toughie. Not bad until the third tabata set. Started out with 10 kips, then fell apart...my arms fell off during the pushups; the WOD added up and added up until I could hardly move at the end. A killer!
Row 3
ReplyDeleteSquat 13
Pull up (jumping) 7
Push up 5
Sit up 9
This one left me in an utter stupor for a good hour afterwards. Partially due to me being a little under the weather...so my apologies if I said anything mean or vile!!! Otherwise...brutally awesome!