Month: April 2015

WOD

AMRAP in 20 Minutes
5 CTB Pull-Ups
10 Burpees
15 Wall Ball Shots 20/14lbs

Workout Notes: For a 2o minute AMRAP like this one the best strategy is usually to find a moderate pace through the first round and keep moving at that pace for the entire workout.  If you do want to go all out you’ll  want to save your anaerobic push for the very last few seconds of the workout.  The set sizes of each movement is relatively low go for a rep scheme you can repeat when the intensity level is high.  This workout is repeat!

Skill

Run 1 Mile

Test your 1 Mile run time today during your warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace.

WOD
AMRAP in 10 Minutes
5 Front Squat 185/125
5 Handstand Push-Ups

Workout notes: Today’s workout has some very difficult movements. The suggestion here is a lower rep set of front squats with a heavier weight than what you might use in a higher rep metcon.  Be smart about the weight you choose. Going unbroken is never required but you definitely should be able to when you are fresh and well into the workout.  Think about adding some rest between stations so you can knock out the reps quickly once you pick up the bar.  The handstand push-up is of course very difficult. The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to a heavy dumbbell push press

Strength

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in weight.

WOD

AMRAP in 10 Minutes

10-20-30-40-50 …
Alternating Dumbbell Snatch 45/30lbs

Run 200M Between Rounds (workout starts with snatches)

Workout notes: We’re going to end up doing a lot of snatches!  Make sure you address the dumbbell with a proper setup. You are pull off off the ground so your hips will be elevated but instead of yanking the DB off of the ground you’ll want pull it to below the hips and then open up as if you are jumping off of the ground and finally finish with the arm. Choose a dumbbell with which you can bring safely to the ground.  This is a repeat workout!