Birdneck – Daily WOD
Metcon (AMRAP – Reps)
GOAT CYCLE 3 THEN
With a continually running clock, complete as many reps as possible in 10 minutes of:
** 10 clean and jerks, weight 1
Rest 1 minute
** 10 clean and jerks, weight 2
Rest 1 minute
** 10 clean and jerks, weight 3
Rest 1 minute
**Max-reps clean & jerks in time remaining, weight 4
——————–
RX Men = 95, 115, 135, 165
RX Woman = 65, 75, 95, 115
——————–
RX+ Men: 115, 135, 155, 185
RX+ Woman: 75, 95, 115, 125
**** PRO SEE BELOW QUARTERFINALS WOD 24/4
STIMULUS : BARBEL CYCLING. The goal is to get a couple at that last barbell but you have to get there!
Choose the version that the heaviest barbell will be very challenging!!!
RND 1 = go unbroken
RND 2 = try to go unbroken but a couple of fast sets will work!
RND 3 = Singles probably all the way through, but fast singles!
CFG24 Quarterfinals Workout 4 (Ages 16-54) (AMRAP – Reps)
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
F: 85lb,125lb,155lb,165lb
M:135lb, 185lb, 225lb, 245lb
To learn more about CFG24 Quarterfinals Workout 4 (Ages 16-54) click here
Metcon (Time)
For time: (6:00 CAP)
20 WBS
30 BURPEE BOX JUMP OVERS ***
20 WBS
** RX+ =30-35-30
** PRO= 40-40-40
BURPEE BOX JUMP OVERS CAN BE LATERAL OR BOX FACING OR ANY ANGLE YOU WANT BUT MUST BE A JUMP ONTO THE BOX. You can step off the box if you want.
STIMULUS: MINIMAL REST !!!! stop practicing your rest technique!!!!
Work on constant movement. NO stopping in the burpees, just slow down! You dont need chalk for burpees!!!
WBS should be unbroken in the first set then a few breaks in the second set.
Metcon (No Measure)
ACCESSORY WORK: Not for time but keep moving; trying to keep your heart rate around the 85% no higher than 90%.
*** DO NONE OF IT FAST! QUALITY !!!
5 ROUNDS NFT:
10 GHD SIT UPS
10 GHD BACK EXT
10 ALTERNATING LEG STEP UPS SINGLE 50/35 DB HELD AT YOUR CHEST/BELLY (NOT TOUCHING YOUR LEGS)
2 DELIBERATE ROPE CLIMBS! (DELIBERATE MEANS JUMPING AS HIGH AS YOU CAN TO START THEN PULL YOUR HANDS TO YOUR CHEST AND PULL YOUR KNEES AS HIGH AS POSSIBLE TO GET YOUR NEXT BITE WITH HYOUR LEGS THEN EXTEND YOUR HANDS AS HIGH AS POSSIBLE TO REPEAT.
** you trying to get the fewest pulls as possible on each rope climb… if you normally take 4 pulls to get to the top then todays goal is to do it in 3 pulls.
** If youre already VERY good at rope climbs then do the first one legless up and down then the second one with your feet!
XFCandVBBC 