WOD

21-18-15-9-6
3 point squat
Broad Jump
Deficit Push-up

* 3 point squat 1 rep =
1 right lateral squat
1 air squat
1 left lateral squat

Scoring

Time to complete workout

Everyone

Then, perform: 3 x Broad Jump for distance
* In between each attempt, perform 3-5 ring/deficit push-ups, or their workout modification.

* Prep as needed for the workout.

(15 min.) Perform the workout

WOD GOAL

Today we are descending the reps from 21-9, for a total of 69 reps per movement in a lightly loaded/gymnastic workout. The legs, shoulders and chest are going to get the most out of today and are going to rely on some strength endurance to get them through all the jumping and push-ups.

Watch the Broad Jumping volume on this one. For healthy hips and knees it is safe, but if you have any issues should think about either scaling the reps down, or, switch to a regular Box Jump (Jump up/Step down). Especially coupled with the wall balls, your legs will start getting pretty fatigued after a few rounds.

We have allowed up to 15 minutes to complete the workout, which most of you will hit, or creep over a little.

Have Fun!!

WOD

30 – 20 – 10
200 m Farmers Carry
Front Squats
DB High Pulls

WOD GOAL

After two longer workouts in a row, we wanted to keep today’s workout under 15 min., with nothing that requires athletes to hinge at the hip (hip extension), so we have included some light Squats and Farmer’s Carries. Farmer’s Carries are great to add load to a workout without really “loading” up the body too much. We like using inverted Ring Rows occasionally because it allows us to add a pulling movement the day after a pulling movement (yesterday’s Muscle-ups) by changing the plane of direction of the pull.

The Farmer’s Carry is performed at the start of each round. So, in total, athletes will perform 3 Farmer’s Carries.

Ideally, the Ring Rows should be performed so that the body is parallel to the ground. Use a Box to create this positioning. They need to bring their chest to the Rings for each rep to count.

Scoring

As many rounds and reps as possible in 18 min.
* Round 1 = 3 reps, Round 2 = 6 reps, Round 3 = 9 reps, etc.

Use a set of Dumbbells that challenge these athletes on the Carries and an empty Barbell for the Squats. They should still maintain good positioning and sets of 10 on the Squats. Make the Ring Rows harder than usual, but not so hard that they are unable to perform sets of 5-7 consistently. Shoot for finish times around 12-14 min.

Scaling

Farmer’s Carry: Scale the load as needed.

Front Squats: Scale the load as needed. A set of 15 unbroken when fresh should be possible.

Inverted Ring Rows: Scale the angle of their body by increasing the height of the Rings as needed.

Competitor and Rx’d: The Carry should feel light-moderate and should be performed without putting the Dumbbells down. The Front Squats will feel the same. Some people might be able to do each set unbroken, but most probably will need to break them up once or twice.

The Ring Rows will get spicy. They usually feel great for about 6-8 reps and then people just start to fail. It seems there is no way around that; even when athletes perform smaller sets, they still fatigue quickly, so have them choose whether to do big sets, then rest and hang in there, or start with smaller, more manageable sets with shorter rests. Scale the Ring Rows by adjusting people’s body positions to make them more manageable. If they are unable to perform 10 unbroken when fresh, and around 5 when fatigued, then increase their body angle by either using a smaller Box or increasing the height of the Rings.

Top athletes will be able to finish around 10 min., with the majority finishing upwards of 12-14 min. Allow up to 15 min. to complete the workout.

Farmer’s Carry: Scale the load as needed.

Front Squats: Scale the load as needed. A set of 15 unbroken when fresh should be possible.

Inverted Ring Rows: Scale the angle of their body by increasing the height of the Rings as needed.

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.