WOD - 101025

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Perform the following:

3x14 Killers

3x5 GHR

3x60m Sled Sprint

Finish the workout with 60 seconds total aggregate work of a straddle L variation.

notes:

1) Perform today’s WOD as giant sets; that is completing one set of each of the movements in a consecutive series and then resting for 3-5 minutes prior to beginning the next giant set.

2) Killers are essentially a jumping lunge. To perform Killers, first assume a right kneeling lunge position where the right foot is in front and flat on the ground with the right knee bent at approx. a 90-degree angle. The left leg will be behind with the left knee on the ground approximately 14-16†behind the heel of the right foot and the toes of the left leg curled under to aid in the coming jump. From this position, explode upward into the air as high as possible. At the top of the jump, switch the right leg backward and the left leg forward landing in the opposite lunge position. This constitutes one repetition. Continue for the prescribed number of repetitions.

3) Be careful to only allow the knee of the back leg to only lightly touch the ground. DO NOT bounce off of the ground with this knee or injury will result.

4) If possible, the Killers should be performed weighted by holding dumbbells at your sides. 20-40lb dumbbells should be sufficient for most people; however feel free to go as heavy as you are capable with correct execution.

5) Use the minimum momentum necessary to complete the GHR.

6) Add sufficient weight to the sled/tire sprints to make the sprints quite challenging; the running should be very strenuous. If you do not have enough room for a 60m continuous sprint, then sprint 30m out and then 30m back (this is what my team athletes do).

7) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground in front of you while you are sprinting backward, have a partner pulling against you during the sprint with a long strap.

8 ) Do not skip the Straddle L work at the end of the workout.

Straddle L at the end of a leg day always kills

Yeah I know, stuff like straddle-l and bridge wall walks at the end of the workouts is the hardest part

Warmup:

500m Row

12 Squats

12 Shoulder Dislocates

6 SLS (3/Leg)

6 Lunges/Leg

Fundamental Static Positions:

Rest

WOD:

3 Rounds:

14 Killers (20# Vest + 2 x 8 kg Kettlebells)

5 GHRs

100m Rowing Sprint

Rest 3 mins

Finish with accumulation of 60s Straddle L variation (PB Bent High; 30s, 15s, 15s)

2 x 10 First Knuckle & Stretch

Todays WOD

WU

Running (5min)

FSP all 6 scaled appropriately

Basic tumbling (5-10 of each)

Dive rolls, back roll to handstand, round off, round off back handspring,

back handspring from standing, front flips, back flips from standing.

3 rounds

10 SLS alternate each leg pr rep

14 killers (20 pound DB each hand)

5 GHR ( kneeling on ground, touch head to ground, piked position)

15 reps half squats, 175 pounds, explode upwards to toe stand.

60 sec straddle L on PB

Today's WOD:

A1) weighted killers 2x25lb DB's x 14,14,14

A2) band assisted NLC mini band x 5,5,5

A3) SLS 45lbs x 5,5,5 (alternating legs, 5 each leg/set)

Straddle L work:

3x20 sec bent leg straddle L

2x15 sec straddle L-low

*for whatever reason, I started cramping up during this workout. Could be slight dehydration or could be the fact that I've really tapered back recent leg workouts due to an injured foot (which has felt much better lately, allowing me to give 100% effort). Anyway, cramps made the SLS's a bit painful -- though 3 sets of 5 reps with 45 lbs is a PR for me.

*I normally do straight leg straddle L work (below parallel) and thought I would try the offset-hands straddle L on the floor today, but the muscles on the side of my hip responsible for allowing me to straddle as wide as possible started cramping! So I did most of my work in the bent leg fashion.

Despite the cramping issues, workout felt very good today!

My ankle wasn't good enough to do this workout. I will be doing a general leg workout with less ankle-intensive work tomorrow.

I ended up moving a bunch of equipment around and doing house work today.

Today's WOD:

3 rds of:

14 Weighted Killers (30lb plate)

5 Natural Leg Curls

60 m sled sprint (pulling a punching bag)

Rest 5 min between rds

Finished with 4 x 15 sec floor straddle-L

Warmup:

Jumprope, shoulder circles/shrugs

Wrist series (palm down/up leans, 1x10 knee pushups of: dorsal, wrist, first knuckle, finger, fingertip hopping)

FSP warmup:

2x (25s Tuck FL)

2x (30s Frogstand + 30s Reverse Pushup)

2x (25s Bent L-sit + 10s Unassisted German Hang)

WOD:

3x14 Killers

3x5 Natural Leg Curls

3x Sprints up 3 flights of stairs with 41lbs backpack

2x30s Bent Straddle-L

Cooldown:

2x10 Hip Extensions

Ido's Scapular Mobilization Routine

Notes:

• [*:2ucqsufg]Was going to add in pike stretching at the end, but this seems to be a little uncomfortable after WODs like today's.

It is always a good idea to stretch Pike and Bridge, at the very least, after leg work.

This was my first WOD. Harder than I expected, but very satisfying!

3 rounds of:

• Weighted Killers w/ 20lbs x 14, 14, 14

• Natural glute-ham raises x 5 , 5, 5 (these were hard, I had to resist as long as I could and then give myself a boost off the floor with my hands)

• 60m Sled Sprint w/ 32lb sled - I don't have a 60m stretch of land to work with, but I sprinted about 13m 5 times back and forth.

Rested 5 minutes between rounds (and I was sucking air the whole time)

Plus a short kicking strength drill - 3 x 3 (10 sec. per rep) slow kicks/static kick