SHAZAM

Birdneck – Daily WOD

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Metcon (5 Rounds for time)

Five 200 meter sled drags. Start one sled drag every 6:00 minutes! (stagger at 3:00 if needed)

coach will have some boxes/cones set for you to run around.

Sled loaded at 90/70.

RX+= 105/85

PRO= 135/100
STIMULUS : GRUNT WORK.

WARNING:

* You may hold the sled any way you want, strap around the waist, over the shoulder… anything that is comfortable with you.

** SAFETY!! DO NOT RUN WITH THE SLED UP CLOSE TO YOUR HEALS AND BE CAREFULL ON THE TURN AND STOP AS THE SLED WILL KEEP GOING WHEN YOU STOP RUNNING!! DO NOT LET THE SLED HIT YOUR HEELS!!

* The faster you complete the run the more rest you will get.

* 5 scores. Time for each run.

Metcon (No Measure)

Accessory work:

9 minute row. Complete 3 rounds of the following. If you finish before the end of the minute just sit and rest before the next minute… this is not meant to be the same power output for 9 minutes; think moderate intensity/high intensity/highest intensity.

0:00-1:00 = 12/9 cal row

1:00-2:00 = 15/12 cal row

2:00-3:00 = 18/15 cal row

repeat for a total of 3 cycles.

** today is an opportunity learn the rower; pacing; length; drive; pull; strokes/min (s/m)…

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DE-CAF

Birdneck – Daily WOD

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Metcon (4 Rounds for reps)

TWO WORKOUTS TODAY.

FIRST: 4 ROUNDS STARTING EVERY 3RD MINUTE. (START 0:00-3:00-6:00-9:00).

Every round starts with bench pressing. Complete: 7/5 bench press @ 50% your body weight then immediately perform a max set of unbroken push ups for score.

** If you normallydo push ups on a box then use that same box for todays push-up and count it as RX.

RX+ perform the 7/5 bench press @ 60% body weight.

PRO perform the 7/5 bench press @ 70% body weight.

*** after a short break perform workout #2. see below.
STIMULUS : Muscle endurance. This will start with a big number of push ups but will get silly hard! However, this is max reps per round! Push on each set, take to max, thats the goal! Dont save it for the next round!

**** After a short break start the next workout!

Metcon (AMRAP – Rounds and Reps)

WORKOUT # 2

12:00 AMRAP:

9 BOX JUMPS (PRO=30/24 BOX)

6 SINGLE DB ALT ARM SNATCHES 35/25 (RX+=50/35) (pro=70/50)

3 C2B PULL UPS(RX+=BAR MU) (PRO= RING MU)
STIMULUS : ENDURANCE. Reps are low so really should be unbroken every time!! If not unbroken your doing it wrong!! Work your transition here, they should be quick and deliberate!

BOX JUMPS: 9 is not a big number but can get the heart rate up. However, we have the snatches next and it’s a completely different set of muscles so get on it.

SNATCHES: Only 6 so practice faster transitions and/or actually pulling the DB down from the top to be faster.

C2B: 3 is a very low number so even if you dont have C2B, pull as high as you can. Maybe you get one C2B then the next two are real close, thats good deliberate training!

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. 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%!!

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