HOME WOD – Friday 5 June 2020
Today is a mash-up of running, air squats and some plank work. The volume for each movement per round is low, so it will keep you moving for the full 12 minutes.
Briefing video
Daily Board
WARMUP ~ 20 mins
(5 min.) Get warm – shoulder burner!
45 sec.-15 sec. Rest/ 30 sec.-15 sec. Rest/ 15 sec.-15 sec. rest
Kick-backs
Plank get up get downs
(10-15 min.) Project Inversion Session #3
Tabata
20 sec. Handstand Hold
10 sec. Rest
6 Rounds
* Scale UP to Wall Facing, or Free-Standing
* Scale DOWN to Walk Up Wall Holds (also see: Wall Assisted Crow to Handstand ), or Plank Holds.
WORKOUT PREP & WORKOUT ~ 25-30 min
Fully and Partially Loaded
(10-15 min.) First, briefly review the DB rows as a group with a light dumbbell.
Then, Prep for workout – in partners (if possible);
While one partner performs 10 DB rows each side, partner 2 holds the DB (light) in a single arm overhead position (like the waiters walk). You switch arms, when your partner switches side on the rows.
Switch
While one partner performs 100-m Oh Carry – 50-m each arm, partner 2 performs 10 air squats
* Coach the air squat group through your squats
Switch
While one partner performs 100-m oh carry – 50-m each arm, partner 2 performs 10 DB rows each side with your workout weight.
Switch
* Prep as needed for the workout.
Unloaded
100-m Run
30 sec. Plank hold
10 Air squats
100-m Run
10 Plank shoulder taps
10 Air squats
10 Plank ankle taps
* Prep as needed for the workout
(12 min.) Perform workout
WARMDOWN ~5-10 min
10 Alt. Under the body thoracic stretch
10 Dynamic Flexi swimmer stretch
10 Down dog to cobra
AMRAP 12 min.
10 x 20-m Shuttle Runs
20 Plank Shoulder Taps
24 Air Squats
20 Plank Ankle Taps
Session #3 of project inversion today.
This time, we are flipping around the tabata we performed on Tuesday with the goal of holding a handstand for each 20 sec. effort.
Scoring
As many rounds and reps as possible in 12 minutes.
* 50 m carry = 5 reps.
Scaling
- Air squats: scale reps to 16 per round if needed.
- Shuttle runs: Reduce the reps to 6 x 20 m per round. Then, modify the movement to single-unders, or 50 object toe-taps per round.
- Plank shoulder taps: Scale to kneeling shoulder taps.
- Plank ankle taps: Scale to under the body reach instead of reaching for the ankle. IF this still isn’t possible, perform alternating arms/legs superman drill instead.
WOD Goal
Today is a mash-up of running, air squats and some plank work. The volume for each movement per round is low, so it will keep you moving for the full 12 minutes.
Shoulder stability and getting sweaty is still the goal for this track. The runs and air squats will get you moving fast and using those legs, while the planks will slow you down a little and work on positioning. You should shoot for over 4 rounds.
AMRAP 12 min.
100-m SA Db Overhead carry – right
12 DB row in plank – right arm
24 Air Squats
12 DB row in plank – left arm
100-m SA Db Overhead carry – left arm
Scoring
As many rounds and reps as possible in 12 minutes.
* 50 m carry = 5 reps.
Scaling
- Air squats: scale reps to 16 per round if needed.
- SA Db overhead carry: Scale load, then scale further to a front rack carry.
- Db Plank rows: Scale load if possible, then scale reps to 8 per side each round.
WOD Goal
We like carries. You are functional, awkward, hard and you provide a stimulus that a lot of the other movements don’t. Today we are using a light dumbbell overhead. We combined this with plank rows and air squats in an amrap format. The carry may slow you down, but the other two movements are designed to speed you up and keep the intensity high for the majority of the workout.
Each round consists of a right arm carry + right arm rows, a set of air squats in between, then a repeat of the carry and the rows on the left side.
You only need one dumbbell each. But, if you wish to perform the plank rows with the other hand supported on a dumbbell, you can.
The main goal for everyone today is to maintain correct overhead positioning in the carries. That sounds like an easy task and not that exciting, but for most people this will be a challenge. If you are unable to hold the dumbbell in the correct position overhead while you are fresh, the load is too heavy for you. The body and spine should be neutral and the shoulders and elbows at full extension. If you are tighter then decrease the load on the carries and then use the rx’d load for the rows (if you have enough dumbbells).
Everything else should be done fast. Keep a rigid body position for the rows and make sure you don’t twist too much from the hips while you are rowing. Your hand that is not rowing rests on the ground in a plank position.
Your goal for some top athletes should be around 4 or more rounds. For everyone else, you should aim to get into your 4th round.
AMRAP 12 min.
100-m SA Db Overhead carry – right (45/25lbs)
12 DB row in plank – right arm
24 Air Squats
12 DB row in plank – left arm
100-m SA Db Overhead carry – left arm
Scoring
As many rounds and reps as possible in 12 minutes.
* 50 m carry = 5 reps.
Scaling
Air squats: scale reps to 16 per round if needed.
SA Db overhead carry: Scale load, then scale further to a front rack carry.
Db Plank rows: Scale load if possible, then scale reps to 8 per side each round.
WOD Goal
We like carries. You are functional, awkward, hard and you provide a stimulus that a lot of the other movements don’t. Today we are using a light dumbbell overhead. We combined this with plank rows and air squats in an amrap format. The carry may slow you down, but the other two movements are designed to speed you up and keep the intensity high for the majority of the workout.
Each round consists of a right arm carry + right arm rows, a set of air squats in between, then a repeat of the carry and the rows on the left side.
You only need one dumbbell each. But, if you wish to perform the plank rows with the other hand supported on a dumbbell, you can.
The main goal for everyone today is to maintain correct overhead positioning in the carries. That sounds like an easy task and not that exciting, but for most people this will be a challenge. If you are unable to hold the dumbbell in the correct position overhead while you are fresh, the load is too heavy for you. The body and spine should be neutral and the shoulders and elbows at full extension. If you are tighter then decrease the load on the carries and then use the rx’d load for the rows (if you have enough dumbbells).
Everything else should be done fast. Keep a rigid body position for the rows and make sure you don’t twist too much from the hips while you are rowing. Your hand that is not rowing rests on the ground in a plank position.
Your goal for some top athletes should be around 4 or more rounds. For everyone else, you should aim to get into your 4th round.
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.
No Comment