WOD for Wednesday and Weekend Team comps.July 1, 2015
ATTENTION! ATTENTION!! “RED, WOD AND BLUE” JULY 4TH TEAM WORKOUT!
Event details will follow soon, but for now, please be advised of our first Team Competition at 5651 CBR.
This Saturday, 830 am athlete briefing/events announced. 9am competition starts. Expect 4-5 events across 90 minutes or so. This is for ALL members of all skill levels. Part of the challenge of team workouts is dividing up the labor according to who is good at what. So any thoughts of “I can’t do kipping pullups (or handstand pushups or whatever), so iI better skip team games” should be pushed aside. Team workouts are fun as f*ck, so I encourage you all to participate. If “having fun” isn’t enough for you, I’ll go one step further and provide BEER. In the spirit of the day, AMERICAN BEER. No Corona’s, no Heniken.
Please rsvp in the comments so we can start to get an idea of numbers and abilities.
WOD for wednesday is this monkey stomping beatdown of a Metcon.
1000 m row then 21-15-9 Thusters, Sumo Deadlift Highpulls both at 95/65. All these elements are legs to arms, long range of motion per rep. That adds up to a lot of metabolic work. We’ve programmed this before but with a 500 m row, so if you search old scores, bear that change in mind.
Rest 10 then
Against a 10 minute clock
As many UNBROKEN sets of chest 2 bar pullups as possible. Men must get 5 and women 4 to count the set as rxd. Scale would be 1st) same numbers but regular pullups. 2nd) assistance bands, chin above bar. 3rd) bands, chin above bar, reduce the # per set.
Use staggered starts to accommodate any shortage of c2 Rowers.
Every athlete can have their own bar. Same load for the thruster and the SDHP.Drops are fine.
Stress that all 3 movements involve leg drive prior to finishing with shoulder/elbow movement. Demonstrate correct and incorrect sequencing on all 3 after the warmup.
On Max Sets of Pullups
Scale such that the athlete can get at least a score of 10. That’s one set of unbroken pullups (m-5, w-4) per minute.
Any style, any grip.
Stress pacing and fatigue management.