Birdneck – Daily WOD
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
Metcon (Time)
21/18 cal row
15 double DB shuttles
9 wall walks (RX+=11) (PRO=13)
15 double db shuttles
21/18 cal row
15 single db shuttles
9 wall walks (RX+=11) (PRO=13)
15 single db shuttles
21/18 cal row
15 shuttles (open style with one hand touch)
9 wall walks (RX+=11) (PRO=13)
15 shuttles
21/18 cal row
*** DBs at 35/25 (RX+=50/35)
STIMULUS: Muscle endurance. Especially with the Wall walks.
Wall Walks: Big numbers per set so pace them out.
Shuttles: Get easier every round so move faster
Row: Faster pace.
** The only place to make up time here is the shuttle and the rowing so push the pace here as the Wall WAlks will crush you!
XFCandVBBC 