Birdneck – Daily WOD
Metcon (Time)
2 WODS TODAY. First is to run up an aternating arm DB snatch ladder for time. Take turns depending on how many DBs we have.
10 reps each at:
RX woman= 20-25-30-35-40
RX men= 30-35-40-45-50
RX+ woman= 30-35-40-45-50
RX+ men= 40-45-50-55-60
PRO woman= 40-45-50-55-60
PRO men= 50-55-60-65-70
Set the DBs in rows approx 5 feet apart and work through the ladder light to heavy. 10 alternating arm reps (5 each arm).
Metcon (AMRAP – Rounds and Reps)
WOD #2 FOR TODAY:
15:00 AMRAP OF:
3 DEVIL PRESS 35/25
4 WALL WALKS
5 DOUBLE DB FRONT SQUATS (must hold the DB handles, can not be laying on the shoulders with you touching the handles)
** RX+= DBs at 50/35
** PRO= Rep scheme at 3-5-7
STIMULUS: Test yourself today. Try the heavier DB’s, the rep scheme is lower so practice throwing around the heavier DB’s if you can. The wall walks will become the pacer today and where you can catch your breath.
DEVIL PRESS: Only 3 so get-em done!
WALL WALKS: These will get slower as you go but use them to recover for the DB work.
FRONT SQUATS: Stack them on the shoulders and go. YOU MUST HOLD THE DB BY THE HANDS. YOU CAN NOT LET THEM REST ON THE SHOULDERS AND JUST BE TOUCHING THE HANDLES!!!
Metcon (No Measure)
ACCESSORY WORK: 4 ROUNDS NFT…
30 CALORIE SKI ERG
10 HOLLOW BODY ROCKS
10 TWO SECOND SUPERMAN HOLDS
25 FEET YOKE CARRY, (increase weight on each carry)
https://www.youtube.com/watch?v=fPBj06f_Trs
https://www.youtube.com/watch?v=z6PJMT2y8GQ
XFCandVBBC 