Birdneck – Daily WOD
Metcon (4 Rounds for reps)
4 ROUNDS (28:00 TOTAL MINUTES)
4:00 WORK
4:00 REST
Every round has a buy in of:
15/12 Cal bike (rnds 1&3) 200 run (rnds 2&4)
75 D.U. (RX+=100) (PRO=125) (modify to 1:00 of practice)
THEN in the remaining time complete an AMRAP of HANGING POWER SNATCHES.
0:00-4:00 = 115/85 (RX+=135/100)
8:00-12:00 = 95/65 (RX+=115/85)
16:00-20:00 = 75/55 (RX+=95/65)
24:00-28:00 = 65/45 (RX+=75/55)
STIMULUS: Start heavy!! . 4 rounds of the same buy in each round. This will leave less time every round to work on the snatches. Push the buy in but not too much. You have to know what your recovery rate is to give you time to get max number of snatches. Looking to have anywhere from 1:30-2:00 minutes for the snatches.
TODAY IS THE DAY TO DO THE EXTRA DOUBLE UNDERS IF YOUR GOOD AT THEM .
RUN = cant go slow as it will eat up your time. Probably needs to be at 80-90% effort here.
DU= RELAX ! Smooth is fast. Better to be more controlled with less misses than to be fast with a bunch of trips!!
SNATCHES : They start heavy and decrease in weight each round. We are looking to get around the same reps in each round. The time available to snatch will decrease and the weight will also decrease making you more capable of cycling faster.
Metcon (No Measure)
ACCESSORY WORK:
3 or 4 ROUNDS KEEPING A NICE SLOW PACE…
** 100 METER SLED PUSH. Use the sled with the uprights so you can push the sled. Or use the wheeled one with the highest resistance. Load with a light to moderate weight and slowly grind (walk) the sled the 100 meters. You could run or jog but don’t; just a nice steady state put your head down and just grind it out. After each 100-meter walk perform…
*** 5 sandbag clean and jerks 100/70# with a 20-foot walk holding the sandbag overhead (the jerk position). These will be difficult to get overhead on the first couple; then they will get more manageable as you learn. At the end of the walk, just drop the sandbag and rest for a few seconds till your ready to clean and jerk it again.
*** Today, you could go faster but make it deliberately slower, keeping your heart rate below 85%!!
XFCandVBBC 