WOD Blog
 | Wed, Sep 15 2021 |  |
 | Happy Birthday: Gina |
210915
(Weight)
Front Squats
5-5-5-5-5
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| Jake K | 235 Rx | 185, 205, 225, 235, - | | Carly H | 155 Rx | 135, 140, 145, 150, 155 | | Stacey | 140 Rx | 135, 145, 135, 135, 140 | | Dawn C | 120 Rx | 65, 85, 105, 115, 120 | | Nancie | 70 Rx | |
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210915 COMP
(Weight)
WORKOUT 1
9 Sets For Load: DEADLIFT
3-2-2-2-1-1-1-1-1
STIMULUS & GOALS
• Start first set around 80% of your best deadlift.
• Continue to increase load throughout the nine sets if the proper technique is maintained.
STRATEGY
• The weight on your first set should feel like your could lift it for 5-6 reps, but absolutely no more.
• If a PR is in the cards as you near the last couple sets, then go for it. However, do not sacrifice technique for load.
• Look to rest around 2:00 between lifts. If you are ready for the next lift after :30, the weight is not heavy enough.
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WORKOUT 2
Practice Session
Planche Progression:
1) Frog-Stand Lean
2) Rocking Tuck-Planche
3) Plank to Tuck Position
4) Scapula Push-up from Planche Position
5) Push-up to Tuck Position
6) Prone to Push-up to Tuck Position
7) Tuck-up to Handstand
8) Prone to Push-up to Tuck to Handstand
9) Frog Stand from Crouch
10) Plank to Tuck to Head Touch
11) Frog Stand, Extend One Leg
12) Frog Stand, Tap One Foot
13) Planche Tap
14) Planche Tap on Med Ball
15) Tuck Planche
16) Straddle Planche
17) Planche
STIMULUS & GOALS
• Spend 20:00-30:00 practicing the steps and moving through the progression.
• This is an opportunity to practice complex skills in a low-intensity environment.
• Get outside of our comfort zone and practice a challenging gymnastics movement.
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