Birdneck – Daily WOD
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
8 HSPU (PRO= DEFICIT 45/25 # PLATE)
5 DOUBLE DB BOX STEP OVERS 35/25 (RX+=50/35)
8 shuttle runs (25 ft) open standard – both feet and one hand beyond the line (SCORE = 1 SHUTTLE = 1 REP FOR SCORE)
STIMULUS : CONDITIONING. Three separate and distinct movements Try to keep every round within 10 seconds of each other.
HSPU: Big kipp to save the shoulders for the later rounds.
STEP OVERS: Uses the big leg muscles requiring lots of oxygen, but the shuttle runs are next so push the step overs and use the shuttles as recovery
SHUTTLES: Open standards, both feet and one hand touch beyond the line. Use these to recover from the stop overs and shake the shoulder out the shoulders as you get ready for the HSPU. 1 SHUTTLE = 1 REP FOR SCORING
Metcon (No Measure)
ACCESSORY WORK:
2 ROUNDS not for time
100 FOOT SAND BAG CARRY AT CHEST 100/70 (25FT X 4)
10 ALT PISTOLS.
100 FOOT SAND BAG CARRY ON RIGHT SHOULDER
REPEAT PISTOLS
100 FOOT SAND BAG CARRY LEFT SHOULDER
REPEAT PISTOLS
XFCandVBBC 