WOD Blog
 | Fri, Sep 17 2021 |  |
| 210917 | 210917 COMP WOD 1 | 210917 COMP WOD 2 | 210917 COMP WOD 3 |
210917
(Time, Rx+, Rx2)
3 ROUNDS: Rx+/Rx (Rx+52/35)(Rx35/26)
24 KB Weighted Step-ups
9 Ring Muscle-ups
Then, straight after, Row 500 m
_______________________________________
Rx2: 3 Rounds
18 KB Weighted Step-ups
10 Jumping Chest-to-bar Pull-ups
Then, straight after, Row 500 m
_______________________________________
SCORE: Time to complete the workout (including the Row).
GOAL: Overall, tackle the couplet as if the Row doesn’t exist. Rx+ well under 5 min. for the couplet, and sub-8 min. overall.
Rx 5-7 min. for the couplet and a sub-10 min. total.
Rx2 10min total.
| 0% |  | |  | 0% |
| Dawn C | 9:54 Rx2 | Modified muscle ups, ring row pulls and dips, 25 lb dumbbell step ups, 500 m row |
|
210917 COMP WOD 1
(Rounds)
WORKOUT 1:
AMRAP 10:
5 Power Cleans (205/145#)
10 Toes-to-Bar
STIMULUS & GOALS:
5-7+ rounds
The weight on the power clean should be moderate to heavy. Able to perform 2-3 touch & go reps with workout weight.
Spend no more than 2:00 on any round.
STRATEGY
Although you may be able to perform a few touch & go reps with the power clean, be prepared to perform fast singles for a majority of the reps today. This means, follow the bar down after every rep, take a breath, and go. Try to limit the rest between reps.
On the toes-to-bar, unless you can perform ten reps unbroken for five rounds, consider breaking the reps in to two sets like 5/5 or 6/4. This will save your grip on the barbell and the toes-to-bar. Because you save your grip, you may be able to get more rounds/reps.
| 0% | | | | 0% |
|
210917 COMP WOD 2
(Time)
Squat Clean Ladder
For Time:
10 Squat Cleans (185/125#)
8 Squat Cleans (205/135#)
6 Squat Cleans (225/155#)
4 Squat Cleans (245/165#)
2 Squat Cleans (275/185#)
STIMULUS & GOALS
• 4:00-10:00
• No missed reps
STRATEGY
• For this ladder, try to set up 5 different bars. This will make transitions faster and more realistic to a competitive ladder.
• The first bar may be light enough that you can perform a few touch & go reps, however, in the long run, this might not pay off. Its recommended that you perform fast singles throughout this entire ladder. On that note, this means guiding the bar to the ground and not letting it bounce everywhere. Settle the bar, take a breath and go for that next rep.
• You are better off taking a few extra seconds to collect your thoughts and get ready for the next lift as opposed to rushing. Failing a lift in a ladder like this can be the difference between a top 5 finish and last place.
| 0% | | | | 0% |
|
210917 COMP WOD 3
(Reps)
Dip Row Hang
EMOM 12:
Minute 1 | :30 Ring Dips
Minute 2 | :30 Alternating Renegade Rows (50/35#)
Minute 3 | :30 Hanging L-Sit
STIMULUS & GOALS
• Ring Dips = 10-20 reps
• Renegade Rows = 10-20 reps
• Hanging L-Sit = No more than 3 sets
STRATEGY
• On the ring dips today, try to stick with sets that you can maintain. Sets of 3, 5, 7, etc. We don’t wanna see a set of 10 immediately followed by a set of 2. You can kip these ring dips or perform them strict.
• On the renegade rows, try to move for the entire :30 interval. This does not mean fast, just constant movement. If you have to rest, try resting in the top of the plank.
• With the L-Hang, consider holding for an amount of time that allows for minimal rest between breaks. Maybe :10 holds with :05-:10 breaks. If you can go longer, thats awesome. However, choose a scaling option that allows you to meet the stimulus goal.
| 0% | | | | 0% |
|
