WOD Blog
 | Thu, Apr 23 2020 |  |
| FULLY LOADED 200423 | PARTIALLY LOADED 200423 | UNLOADED 200423 |
FULLY LOADED 200423
(Time)
(Rx) 5 Rounds
*3 Hang Squat Snatch (heavy)
(https://youtu.be/IucshEToDyM)
*6 Over Head Squat
(https://youtu.be/pn8mqlG0nkE)
*9 Handstand Push-up
(https://youtu.be/0wDEO6shVjc)
___________________________________
SCORE: Time to complete the workout.
GOAL: 15min
The load is intended to be really heavy. Doing the sets of hang squat snatch + OH squats unbroken will be really challenging for most people. Some of your stronger athletes may be able to do their first round unbroken, but might have trouble with the rest. A reasonable amount of breaking up would be doing all the hang squat snatches unbroken, then all the OH squats unbroken. If your athlete’s start off with doing sets of 1 rep at a time, the load is too heavy. Scale as needed.
Top athletes, those who are able to move through each round without much breaking up of sets will be able to perform the workout around 15min but allow up to 20min. Intensity will be relative today, given how heavy the load is for you. It's ok for you to be a little slower and struggle through today. The workout is as much a mental challenge as it is physical.
The handstand push-ups might start feeling a little harder than normal, given the high shoulder volume this workout demands. Ideally unbroken sets would be great, but after round 1, you will most likely be breaking them up two or even three times. That is fine. If you are starting out with sets lower than 3, then you should scale the movement.
| 0% |  | |  | 0% |
| Kim Mu | CLEAN P-TRAINING 1on1 | scaled | | Joshua S | 12:00 | 75BB Hand stand kick ups-reset squat stance | | Ezra | 12:10 | 10BB hand stand kick ups-struggling with squat stance and OH stability | | Isaac S | 12:10 | 15BB hand stand kick ups-INCREDIBLE FORM!!! |
|
PARTIALLY LOADED 200423
(Time)
(Rx) 5 Rounds
*6 Single Arm Dumb Bell Hang Squat Snatch (50/35 lb.)
https://youtu.be/BxoGj6GM_LU
*12 Single Arm Over Head Squat
https://youtu.be/azumEfnk-GI
*9 Handstand Push-up
https://youtu.be/0wDEO6shVjc
___________________________________
SCORE: Time to complete workout.
GOAL:
In relationship to FULLY LOADED, the overall volume of the dumbbell movements has been increased to try keep the stimulus within the same limits as the Fully Loaded WOD. Obviously this isn’t totally possible, but the degree of difficulty the DB HSS and OH squat bring to the table makes up for any variance.
Both dumbbell movements today can be awkward if you lack the Range Of Motion to move easily through the positions. This may slow you down a little. That is ok. Today is about being a little awkward, heavy feeling and hard on the shoulders.
SCALING OPTIONS: Partially Loaded
DB hang squat snatch: Scale to a power snatch + front squat for each rep.
DD OH squat: Scale to a SA front squat, or back squat.
Handstand push-up: Scale to an elevated pike push-up, or floor pike push-up, https://youtu.be/7pPvJZGZIBg or a Seated DB press.
The reps prescribed are total reps, so it ends up being 3 on one side and 3 on the other for the snatch.
| 0% | | | | 0% |
|
UNLOADED 200423
(Time)
(Rx) 5 Rounds
*9 Plank Get-down/ups
(https://youtu.be/hQC7NLnV--0)
*24 Air Squats
(https://youtu.be/rMvwVtlqjTE)
*9 Handstand Push-up
(https://youtu.be/0wDEO6shVjc)
___________________________________
SCORE: Time to complete workout.
GOAL: 12-14min
Pressing and squatting is still on the cards for you today. If you like, and if this is your first workout for the week, add one more round to the end for a total of 6 rounds.
For the 9 Get down/ups, one rep is right side down/up + left side down/up. So, 18 total per round.
The HSPU will be the limiting factor here today. Find a modification that will really challenge you and make you break these up into sets of roughly 3-4. The other two movements should be done quickly and unbroken. Your total time (for 5 rounds) will be around 12-14 minutes.
SCALING OPTIONS:
Plank get-down/up: Scale to plank shoulder taps (https://youtu.be/a3zH2d2Hb7o). 20 total. Then scale to kneeling position.
Handstand push-up: Scale to an elevated pike push-up, or floor pike push-up.
| 0% | | | | 0% |
|
