HOME WOD – Wednesday 16 September 2020
A little break from overhead shoulder work today, but no break for the lower body. Just switching gears to running, a single leg squat movement and jumping. The workout is intended to be pretty short and light.
Briefing video
Daily Board
WARMUP
(10 min.) Running warm up and dynamic mobility drills
* Perform the drill for 50m, then jog out 50m.
Air squat to up and over the fence + under the fence (lateral lunge)
Toy Soldiers
Low lizard crawl
Tall duck walk
Walking pigeon stretch – step, pull ankle to chest, switch legs, repeat.
(5 min.) Quick Hip prep
Then, with a medium strength band perform;
10 banded good mornings – or perform with no band
25 m glute activation with band right side/25 m left side – perform 10-15 lying glute raises
10 banded good mornings – or no band
WORKOUT PREP & WORKOUT
Everyone
(10 min.) Prep for box/object jumps
Perform 10 or so reps of each of these movements
Step ups – keep one foot on the box the whole time and perform all 10 reps on one side, then switch
Step up and over – prep those ankles and knees for jumping and stepping back down
Jump up, step down
(10 min.) Prep for lunges and workout
Perform 10 walking lunges (5 on each leg), then with a light set (one down from their working weight) of dumbbells perform 8 more lunges.
Then, with their working weight, perform 6 walking lunges.
* If they only have one set, use one dumbbell for the first set and both dumbbells for the second set.
* Prep as needed for workout
(10-15 min.) Perform workout
WARMDOWN
Start by lying with feet up the wall for 3-4 min. Legs straight, then pull them into a ‘squat position’ for the last few minutes.
21-15-9
400-m run
Walking Lunges (double reps)
Object jumps
Scoring
Time to complete the workout.
Scaling
Lunges: Scale the load as needed, or scale down to no load
Box/object jumps: Scale the height as needed, or if you can’t jump, perform two for 1 step ups.
WOD Goal
More jumping and squatting today. The week is heavy on the lower body. Last week it was a little more upper body dominant. If possible, add some load to the lunges.
A little break from overhead shoulder work today, but no break for the lower body. Just switching gears to running, a single leg squat movement and jumping. The workout is intended to be pretty short and light, so make sure you spend a good chunk of the warm up really warming yourself up and getting your body firing again after yesterday’s thrusters. There is no time to ‘warm up’ during the workout, it will be over before you start feeling good.
We have also left some time at the end to cool down and spend some more time on body work.
To clarify, the workout starts with the run and you perform the run at the start of each round. So, it is a total of 3 x 400-m runs.
Ideally, the lunges should be walking, but if space is an issue, you can perform on the spot STEP BACK lunges instead.
Everything should be done unbroken. The runs, since there are only 3 should be pushed really hard. The only set of lunges that might be challenging is that first set of 21, but you will be relatively fresh at this point so it shouldn’t stop you or cause you to take a break.
Fast times will be around 10+/-min, you can allow up to 15 min. to get done. We feel like this is a generous time cap, ideally most people should be aiming for 12-13 min.
21-15-9
400-m run
Walking lunges with DB’s by side
Object jumps
Scoring
Time to complete the workout.
Scaling
Lunges: Scale the load as needed, or scale down to no load
Box/object jumps: Scale the height as needed, or if you can’t jump, perform two for 1 step ups.
WOD Goal
A little break from overhead shoulder work today, but no break for the lower body. Just switching gears to running, a single leg squat movement and jumping. The workout is intended to be pretty short and light, so make sure you spend a good chunk of the warm up really warming yourself up and getting your body firing again after yesterday’s thrusters. There is no time to ‘warm up’ during the workout, it will be over before you start feeling good.
We have also left some time at the end to cool down and spend some more time on body work.
To clarify, the workout starts with the run and you perform the run at the start of each round. So, it is a total of 3 x 400-m runs.
Ideally, the lunges should be walking, but if space is an issue, you can perform on the spot STEP BACK lunges instead.
For the object jumps, ideally find something of similar height to a box, but if this is not possible, jump over something that is as challenging.
Everything should be done unbroken. The runs, since there are only 3 should be pushed really hard. The only set of lunges that might be challenging is that first set of 21, but you will be relatively fresh at this point so it shouldn’t stop you or cause you to take a break.
Fast times will be around 10+/-min, you can allow up to 15 min. to get done. We feel like this is a generous time cap, ideally most people should be aiming for 12-13 min.
21-15-9
400-m run
Walking lunges with DB’s by side (45/25 lb.)
box jumps (24/20 in.)
Scoring
Time to complete the workout.
Scaling
Lunges: Scale the load as needed, or scale down to no load
Box/object jumps: Scale the height as needed, or if you can’t jump, perform two for 1 step ups.
WOD Goal
A little break from overhead shoulder work today, but no break for the lower body. Just switching gears to running, a single leg squat movement and jumping. The workout is intended to be pretty short and light, so make sure you spend a good chunk of the warm up really warming yourself up and getting your body firing again after yesterday’s thrusters. There is no time to ‘warm up’ during the workout, it will be over before you start feeling good.
We have also left some time at the end to cool down and spend some more time on body work.
To clarify, the workout starts with the run and you perform the run at the start of each round. So, it is a total of 3 x 400-m runs.
Ideally, the lunges should be walking, but if space is an issue, you can perform on the spot STEP BACK lunges instead.
Everything should be done unbroken. The runs, since there are only 3 should be pushed really hard. The only set of lunges that might be challenging is that first set of 21, but you will be relatively fresh at this point so it shouldn’t stop you or cause you to take a break.
Fast times will be around 10+/-min, you can allow up to 15 min. to get done. We feel like this is a generous time cap, ideally most people should be aiming for 12-13 min.
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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