Nov 17, 2014

Tuesday 14.11.18

***Coaches Clinic this Afternoon***
Main WOD
1RFT

- 100 Double Unders
- 50 Kettlebell Swings 53/35#
- 75 Double Unders
- 40 Wall Balls 20/14#
- 50 Double UnDers
- 30 Toes to Bar
- 25 Double Unders
- 20 Burpees

Skill
- Handstand Holds 1:00/:40/:20
- L-sits :40/:20/:10

Strength
- 7x 5 Back Squat @ 75% 1RM
 
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Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: This Chipper is 1 round for time with DUs sprinkled throughout the workout. Pace yourself through the DUs so that when you hit the KBS, you have enough breadth to knock out at least half unbroken. Keep a tight corps and swing from the hips (channel your inner Chubbs Petersen).  Again, pace your self through DUs, so that when you hit the wall balls you can knock out at least half unbroken. Maintain the same philosophy throughout the WOD and surge at the end knocking out ALL Burpees.
Scaling: Due to the high number of DU’s in today’s workout, the scaling for DU’s is 2:1 for singles. For kettle bell swing, scale by dropping the weight. If you have mobility issues with your shoulder, you can scale the range of motion from above your head to eye level with the kettle bell. You can scale wall balls by dropping the weight or reducing the height on the wall.

Skill: Revisiting the skill/accessory work from 2 weeks ago. Work on hand stand holds and L-sits. A couple of good exercises to develop core stability and shoulder work.

4 comments:

ROBERT KINNEY said...

15:33 (44#)

The round of 75 doubke unders cost me at least 3min

Oleksii Tsariuk said...

10.20 (70 # kbsw). Thanks Dan. It was very metabolic. Mike did 10.10 (70#)
My grip gave me up on t2b.

Cedric Burden said...

14:41 45# KBS

Sean Carmody said...

15:13 Rx