Birdneck – Daily WOD
Metcon (Time)
All for time: (20:00 CAP)
3 rounds of DT at 75/55 (rx+=95/65) (pro=115/85)
15 HSPU (rx+=21) (pro=29)
2:00 REST
2 rounds of DT at 95/65 (rx+=115/85) (pro=135/100)
12 HSPU (rx+=15) (pro=19)
2:00 rest
1 round of DT at 115/85 (rx+=135/100) (pro=155/110)
9 HSPU (ALL)
** DT = 12 DEADLIFTS – 9 HANG POWER CLEANS – 6 SHOULDER TO OVERHEAD
STIMULUS : Shoulder pressing conditioning. With all the pressing work. You MUST focus on using your hips/legs as the primary movers today or suffer.
DT= push for unbroken at the first weight as its light and your fresh. Rounds 2 and 3 get heavier and your heart rate will still be elvated a bit after the 2:00 rest.
HSPU = Work on using a bigger/deliberate kipp. If you dont start the first rep this way, your shoulder will get fried quickly then your just going to end up standing there staring at the wall.
4 minutes of rest gives you 16:00 to be working. If you choose the right level for you skillz, should be no problem.
Metcon (Weight)
ACCESSORY WORK:
5 ROUNDS
10 BULGARIAN SPLIT SQUATS PER SIDE ON A BENCH (NOT BOX) HOLDING A DB IN THE GOBLET. START LIGHT AND INCREASE EACH SET. https://www.youtube.com/watch?v=HBYGeyb4sSM
20 TOTAL ALTERNATING LEG BOX STEP-UPS (NOT ON A BENCH BUT ON AN ACTUAL BOX) HOLDING A SINGLE DB OVERHEAD. PERFORM 10 LEFT ARM OVERHEAD THEN 10 RIGHT ARM OVERHEAD. AGAIN START LIGHT AND INCREASE THE WEIGHT ON EACH SET. https://www.youtube.com/watch?v=PCgyCkxTaRg
XFCandVBBC 