Outside again! The joy! The sweat! The pain!
Buy-in
Warmup (10’)
Skill (10’)
CFE drills:
- Wall drill, run 10m
- Relax foot while partner pushes calf down, run 100m.
Candlestick drill:
- Strong setup hollow, arms overhead
- Squat down, roll back to shoulders
- arms behind ears on ground
- return to standing
Strength (10’)
WOD
Complete as many rounds and reps as possible in 15 minutes of
- 155 pound Deadlift, 9 reps
- 12 Hand-release Push-ups
- 15 Box jumps, 24" box
Cash-out
Stretching (5’)
Mobility Homework (10’)- Episode 211/365: The Simple Five Way Shoulder
- high band on wrist, palm up, stand sideways, turn head away.
- low band on wrist, palm up, face away in rack position, elbow in.
- mid band on wrist, palm up, across body, turn head away.
- low band on wrist, palm up, stand sideways, turn head away.
CW - tomorrow.
ReplyDelete4 round + 28 (just 8 box jumps short on my fifth round). 100# dead-lifts & 16" box jumps. I loved this workout. I like all three moves and it was AWESOME to workout outside again. The dead-lifts felt pretty easy, and I surprised myself with fairly good form on the push-ups for the first 4 rounds...wooohooo!
ReplyDeleteCharles, make sure you rock this one today!!!!
Did this at Spartan on 3/31. 6 rounds + 17 reps; 100 lb DL, 20" box. Nice WOD. Hardest part was keeping a straight plank on the pushups! Slowed me down just a bit.
ReplyDeleteCW: 4 rounds + 17 reps. 100# DL, 20" box. Interesting WOD. I imagine for an elite athlete, all the moves would get them breathing hard. for me, DL require form under load; Pushups were limited by strength. Box jumps were what got the heart pumping. The other two moves seemed more like recovery. I should work on speeding up the weightlifting moves (not at the expense of form, though.)
ReplyDeleteFun. I'm looking forward to C&J on Wednesday!