HOME WOD – Friday 17th April 2020
WOD Goal:
The goal is to shoot for big sets as possible in those double-unders/toe-taps. If you are unable to get a lot of double-unders in a row just yet, have your focus on keeping your rest between sets short. Even if you fail the rep but it was a legitimate attempt, count it.
While you may feel exhausted during the workout from the double unders, encourage yourself to push the rows/runs and hang in there with a consistent pace for each effort. This is hard for some/most of you. Run hard when you feel good, then slow down when you are fatigued. Have yourself try to be more conservative in the first effort and you will end up rowing/running the same pace across the board.
Top performers will most likely get it done around or under 14 min. Allow yourself up to 16+/-min.
Briefing video
Daily Board. Scaling options are in red.
WARMUP
(10 min.) Chris Hinshaw Running Warm Up
Run 200 m, then perform;
* Leg swings (10 right leg front to back, left, right side, left side)
* Ankle rotations (10 right & left ankle, clockwise and counter clockwise)
* Knee touches (3x 3-5sec each leg) into wall (toe 4+ inches from wall) to warm achilles.
Then, hip Mobility;
* Side high knee karaoke drill (10m on each side)
* Alternating forward walkover “the hurdle” drill: high knee angled out and lift up & over imaginary hurdle (10m)
* Walking while pulling knee to chest (while standing tall)
* Walking pulling inner ankle up to chest (“Figure 4″)
Then, Drills;
* Walking lunges with pelvic tilt (hip flexor stretch)
* Walking lunges with torso twist towards side of extended knee
* Woodpecker (stand on 1 leg, bend at waist, touch ground w/ 2 hands, while the other pivots up and back to 90deg position from the ground)
* Toe touches: Marching opposite hand to toe touches
* High knees
* Butt kicks (knee pointed to ground)
* Fast stutter steps with quick arms while driving elbows down & back
* Crouching side step shuffle (out 20 yards & back 20 yards)
(10 min.) Push-up Program Day 12
Re-test!
Part 1) Max Push-ups
Part 2) 3x Max Push-up Reps For Time
* If scaled the first time through, perform 1 set of Push-ups at a harder difficulty, then retest the old scaled version.
WORKOUT PREP & WORKOUT
Fully Loaded
Row 500 m: 100 m easy – 150 m mod (10sec faster 500 m pace) – 250 m hard workout pace (this should be roughly 20 sec slower than their 500 m max time)
Rest, then review the Double-under if needed and after perform;
1 set of each 10-20-30 Double-unders unbroken (that is the goal) SCALE to workout modification (attempts or Single-unders)
Partially Loaded and Unloaded
Run 400 m: 100 m easy – 100 m mod – 200 m hard workout pace
Rest, then review the Double-under if needed and after perform;
1 set of each 10-20-30 Double-unders unbroken (that is the goal) SCALE to workout modification (attempts or Single-unders)
* Unloaded perform these as object to-taps.
* Prep as needed for the Workout
100 Object Toe-taps
400 m Run
100 Object Toe-taps
400 m Run
100 Object Toe-taps
400 m Run
Scoring
Time to complete the workout
100 Double-unders
400 m Run
100 Double-unders
400 m Run
100 Double-unders
400 m Run
Scoring
Time to complete the workout
100 Double-unders
500 m Row
100 Double-unders
500 m Row
100 Double-unders
500 m Row
Scoring
Time to complete the workout
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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