Birdneck – Daily WOD
Metcon (Weight)
Goat cycle 4 then 12:00 to work up to your heaviest complex of:
2 back squats +
1 back to overhead (locked out) +
2 front squats +
1 shoulder to overhead (any kind)
STIMULUS: MAX WEIGHT!!!!
Take the bar out of the rack, perform two back squats (full depth). Then, using a push press, push jerk, or split jerk, take the bar overhead and locked out (knees, hips, elbows). Then bring the bar to the front rack and perform 2, full depth front squats. Finish the complex with a shoulder to overhead of any kind (push press/jerk or split jerk)
*** If you miss a back to overhead / shoulder to overhead you must start over. DO NOT ATTEMPT TO CATCH A MISSED OVERHEAD MOVEMENT, JUST DROP IT, RE-RACK AND START OVER.
Metcon (AMRAP – Rounds and Reps)
7:00 AMRAP
1-2-3-4-5…..
LATERAL BAR BURPEES
POWER CLEANS 115/85 (RX+=135/100) (PRO=155/110)
** Perform 1 each, then 2 each, then 3 each……
** Score is completed round plus extra reps.
Stimulus : LIGHT AND FAST. Starts fast, you will probably be on 3 or 4 in the first minute.
*** THIS IS A GREAT WORKOUT TO KEEP THE BARBELL LIGHT AND WORK ON MORE MOVEMENT AND LESS REST. SURE ALL OF YOU CAN DO THE HEAVY BARBELL AND DO SINGLE AS YOU STAND THERE BENT OVER THE BAR ON EVERY REP!
** Settle in after the first minute as the reps on each movement will start to increase.
** Resist the urge to chalk up on every transition. Chalk up before you start and that will take you into minute 3-4, then find a time during the cleans to chalk up. YOU DO NOT NEED CHALK FOR BURPEES!!!
Metcon (AMRAP – Reps)
ACCESSORY WORK:
5 ROUNDS RESTING APPROX 3 MINUTES BETWEEN ROUNDS…
* 5 STRAIGHT BAR DIPS (full range of motion and under control) then immediately drop and perform a max set of push ups on your toes (no knees) and nothing but your nose can touch the ground!
* 10 GHD SIT UPS.
**** score is number of push ups accomplished
XFCandVBBC 