Birdneck – Daily WOD
Metcon (AMRAP – Rounds and Reps)
TWO WORKOUTS TODAY ON A CONTINUOUS CLOCK. FIRST IS AN 14:00 AMRAP:
10 BOX JUMPS (must step down/no rebounding) (RX+=13)
20 double under (RX+=30) (modify to :30 practice)
1 ROPE CLIMB (RX+=2) (pro=to rafters)
STIMULUS : SKILL CONDITIONING. Work the snatch skill. This WOD Starts with 2 fast twitch movements then into a slower controlled movement.
BOX JUMPS: Not a high number so get through them quickly unbroken (MUST STEP DOWN/NO REBOUNDING)
DOUBLE UNDERS : Again not a big number, stay relaxed and loose.
ROPE CLIMBS : Big jump, long arms and big abdominal crunch to bring the legs as high as possible for the next bite!
Metcon (AMRAP – Rounds and Reps)
Take 6 minutes rest then at the 20:00 mark start a 7:00 AMRAP of:
5 OHS
15 V-ups.
*** Barbell 95/65 (rx+=115/85) (pro=135/100)
*** The first OHS can be a squat snatch but you MUST be below parallel!!!!
*** Modify the OHS to raised heel if needed
*** Modify the V-ups to single arm to opposite toe.
STIMULUS: Core stability/strength. Looking for on average, a round a minute. The OHS are only 5 and the V-Ups go quickly.
** Lets see how long the core can last doing the OHS after all the V-ups.
Metcon (No Measure)
ACCESSORY WORK: Not for time; rest as needed to accomplish.
2 WALL WALK or 15 FT H.S. WALK
1 RING MUSCLE UP
2 WALL WALK or 15 FT H.S. WALK
2 RING MUSCLE UPS
2 WALL WALK or 15 FT H.S. WALK
3 RING MUSCLE UPS
2 WALL WALK or 15 FT H.S. WALK
4 RING M.U.
2 WALL WALK or 15 FT H.S. WALK
5 RING MU.
** WORK YOUR MULTIPLES ON THE M.U.’S
XFCandVBBC 