Birdneck – Daily WOD
Metcon (AMRAP – Rounds and Reps)
25:00 AMRAP
30/23 CAL BIKE
20 C2B (RX+=15 BAR MU) (PRO=10 RING MU)
100 FT DOUBLE DB SUITCASE LUNGES 35/25 (RX+=50/35) (PRO=53/35 KB)
20 HSPU (PRO=10 STRICT + 10 KIPPING)
30 WBS (RX+ AND PRO=11/10 FEET)
STIMULUS: Gymnasty. Break your gymnastics up into manageable sets!
Bike: Good pace not slow/not fast!
C2B: Break them up into good chunks. Modify to jumping chest to bar. A WIDER HAND GRIP WILL HELP PULL YOUR CHEST TO THE BAR!
LUNGE WALK: These are held like a suitcase at the sides. For scoring, 25 ft equals 1 rep.
HSPU: Shoulder will be tired by now so be ready for lots of breaks.
WBS: Lets get those legs involved
Metcon (No Measure)
ACCESSORY WORK:
5 ROUNDS OF:
3 FAST WALL WALKS, big steps back then big steps out with your hands.
5 HANGING/high-hang SNATCHES (THE FIRST HANG SNATCH IS A MUSCLE SNATCH/ THE 2ND IS A POWER SNATCH/THE 3RD IS TO RECEIVE THE BAR IN A HALF SQUAT/THE 4TH IS TO RECIEVE THE BAR IN A 3/4 SQUAT/THE 5TH AND LAST IS TO RECEIVE THE BAR IN THE FULL SQUAT POSITION! If you can catch the bar and squat more then you have not gotten under the bar fast enough!)
*** focus on pull your body under the bar, head through!!
*** you may add weight as you move along but this is not about the weight; it’s about getting under the bar faster; pulling under the bar; pull your head through; getting your ass down. You should very stable on every catch regardless of the rep your on and the depth your at, if not then you are probably not jumping the bar straight up but instead; shooting it out in front where it is arching up in a half-circle to get overhead. FOCUS!!
XFCandVBBC 