WOD Blog
 | Wed, Apr 29 2020 |  |
 | Happy Birthday: Annie |
| FULLY LOADED 200429 | PARTIALLY LOADED 200429 | UNLOADED 200429 |
FULLY LOADED 200429
(Weight)
(Rx) 7 Rounds
*1 Press
*2 Push Press
*3 Push Jerk
* Not for time, go for heaviest load. Rest in between sets.
FINISHER:
*Death by Strict Pull-ups
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SCORE: All 7 rounds for load
GOAL:The goal is to lift as heavy as you can across all 7 sets. That means starting with a load that challenges you and either sticking with it for the 7 rounds, or increasing a little each round. Performing the three movements unbroken will be a new challenge for some of you, especially with a heavy load, so you may need those first few sets to get comfortable with how it feels.
For the finisher, add 2 reps every minute instead of 1 if you are more advanced. A good goal would be to reach the set of 6-7 reps for the majority.
Today is about focusing on technique and getting some time under tension overhead for all three pressing movements. Then, we have a ‘death by’ finisher of strict pull-ups which will be limiting for most of you, so the focus will be about practice and moderate volume. This is performed by doing 1 strict pull-up on the first minute, then 2 on the second minute and so on until they can no longer perform the required amount of pull-ups.
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PARTIALLY LOADED 200429
(Reps)
(Rx) 7 Rounds
2 SA. DB Press
4 SA. DB Push Press
6 SA. DB Push Jerk
(Holding two DB’s.)
FINISHER:
*Death by Single Arm DumbBell High Pull
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We have increased the overall volume to each set for this group. The design is still to go unbroken. Also, If the dumbbells are heavy enough to feel challenged by less reps, do that. But most of you won’t have heavy enough dumbbells for this.
The death by SA. DB high pull is similar to the strict pull-ups in that the movement is limited by strength through this range and doesn’t allow additional hip power to decrease the difficulty. It isn’t a SDHP, but a strict standing high pull. For this, you add two reps every minute, on each side.
SCORE: Score total reps. So if you make it to round 10, their score would be 55 reps.
GOAL: Since the goal is not for time, but mechanics, you are going to have to monitor how challenging each set is. If you still feel like you are at a warm-up weight after three rounds, then think about reducing your rest between sets. OR, from the start, turn it into every 90 seconds – 2 minutes you perform one round.
For the finisher, a good goal would be to reach the set of 12-14 reps.
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UNLOADED 200429
(Time)
(Rx) 7 Rounds
*1 Strict HSPU
*2 Kipping HSPU
*Max Unbroken Handstand Hold
*Rest / SCORE: Max time of HSHold
FINISHER:
*Death by Kick-sits https://youtu.be/UkdVQLOTbTc
Every minute have them add two kick-sits, one for each side. Good goal: 10-12 reps
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A great opportunity to practice and work strength inverted. The complex is to be done unbroken ideally. For the hold, if you can’t hold for longer than 15 sec in a handstand, scale the movement. This is going to be a challenge for most people to perform unbroken, or at all. For those not wanting to get inverted, perform this instead:
7 Rounds:
*2 Pike round the worlds(in both
directions, so 4 total)
*4 15 sec. Push-ups (take a full 15 sec.
To get down and up)
*6 2-fer-1 Burpees
SCORE: For Time
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