Birdneck – Daily WOD
Metcon (Weight)
TAKE APPROXIMATELY 10 MINUTES TO WORK UP TO YOUR HEAVIEST COMPLEX OF:
3 STRICT PRESS +
2 PUSH PRESS / JERK +
1 SPLIT JERK
*** TAKE OUT OF A RACK
STIMULUS: To feel how the progressive movements allow you to lift more weight if the movements are done correctly!! WATCH THE BASICS HERE!!
Metcon (Time)
QUARTERFINALS WORKOUT… THIS IS A REPEAT FROM THE 2015 OPEN 15.5!!!
FOR TIME: 12:00 MINUTE CAP FOR THE MEN AND A 14:00 CAP FOR THE WOMAN
27-21-15-9
CALORIE ROW (ladies row the same today)
THRUSTERS 45/35 (RX+=65/55) (PRO=95/65)
STIMULUS: CONDITIONING/MUSCLE ENDURANCE. With the thrusters and rower, this will be a conditioning piece AND a muscle endurance piece
ROW: Round 1, fast but not too fast keeping in mind the 27 thrusters coming up. After round 1 good luck.
THRUSTERS= You will more than likely need breaks, but to minimize those, a good rest with the bar overhead for one or two breaths will help squeeze out a couple more reps. The 21 and 15 are going to hurt!
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Metcon (No Measure)
ACCESSORY WORK:
ALTERNATE FOR 5 ROUNDS OF:
** 10 REPS OF ALTERNATING SIDE BIRD DOGS WITH A 3 SECOND HOLD ON EACH REP. (THIS WOULD BE 5 PER SIDE OR 10 TOTAL)
https://www.youtube.com/watch?v=wgOuR7YrwtM
** 5 TEMPO (SEGMENTED) CAT/CAMEL STRETCH (EXACTLY LIKE THE VIDEO!!!
https://www.youtube.com/watch?v=onXfOTwpN0Y
888 After the 5 rounds of the above, finish with 2 sets of 10 slow dead bug stretches…
https://www.youtube.com/watch?v=MCVX9wRd_h0
XFCandVBBC 