WOD - 090414

Complete four rounds:

30

20 Wheels

30'

Finish with 2x10 Wrist Pushups

notes:

1) Go directly from Bucket Circles to Wheels to Ag Walks.

2) Rest 2-3 minutes between rounds.

3 Rounds:

3 Cast Wall Walks (No access to neither bucket nor pommel horse)

26' Ag Walks

5 Wheels on the knees, stationary (frisbee doesn't work so well on grass)

(I messed up the order of Ag Walks and wheels because it took some time and effort to figure out on which surface we could use the frisbee. We are training outdoors)

Finished with 2x10 Wrist Pushups on the knees.

We find these kind of WOD's with "rounds" very demanding even when switching to easier progressions and/or decreasing the numbers. Maybe its just we are not used to the volume yet.

I will try this tonight but it was not gonna happen last night because my chest hurt after Monday, probably from the dip from upper arm support coupled with the muscle-ups, kipping ring dips and bulgarian ring pushups ( though those were easy but enough especially as I couldn't wait them ).

Heinrich, these are very metabolic in nature, that is these workouts similar to this.

Complete four rounds: 3 rounds

30 Bucket Circles 3 with feet in plastic bags and 5 planks each side of 30 seconds. 3 xs 1 xs

20 Wheels 10 each round

30' Ag Walks feet on wheel

Finish with 2x10 Wrist Pushups forgot

"Helen"

Three rounds for time:15 minutes 30 seconds

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Shoot... i didn't know to do 4 rounds. I guess i should have looked closer.

3 rounds of:

30 bucket circles

10 wheels + 10 plyo pushups upon fatigue (btw wheels are a beast. I WILL be able to do 20 consecutive tho)

30' of AG walks with an ab wheel instead of a frisbee. (the cramps in my feet made up for the lack of friction. and my flexibility or lack thereof in my shoulders stopped this from being an easy move. the girls in the gym were like man that looks hard. It was)

2x10 wrist pushups at the end which make my strained wrist feel better afterwards. i can't do any back strength moves right now. hello cranks and goodbye back levers.

Blairbob said:

Heinrich, these are very metabolic in nature, that is these workouts similar to this.

So you mean I could need more rest (e.g. more hours of sleep, one more day off) if I'm not used to the volume yet?

Would you suggest doing all four rounds with less repetions or less rounds with the prescribed number of reps?

Make sure to use the 3m rest period. If necessary, extend this first instead of starting to use progressions for the exercises or detracting reps from volume.

4-15

Erik and I did this as a metcon and it sucked because of our lack for time ( he really wanted to work on floor mushroom ). We did 3 rounds so I could have him get some stretching in before it was time to go. Sucked hard.

We did hopping pushups instead of wheels since his technique wasn't ready.

On a cool note, he was able to pull off L press to HS by planching through the last part earlier in the workout. Very cool. Didn't try straddle L as he will just planche press that out instead typically.