WOD - 110310

trvd6vsIE2o

Perform 3 round of the following:

30m Sled Sprint

10 Weighted Killers

5 GHR

5 Weighted HLL

Finish the workout with 3x10 Hip Extensions.

notes:

1) This workout should be performed as a modified giant set. To this end perform the Sled Sprint then rest 60 sec, perform the Weighted Killers then rest 60sec, perform the GHR then rest 60 sec, finally perform the Weighted HLL and then rest 5 minutes before beginning the next modified giant set.

2) Add sufficient weight to the sled/tire sprints to make the sprints quite challenging; the running should be very strenuous.

3) 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 behind you while sprinting, have a partner pulling backward on you during the sprint with a long strap. The best substitute, and possible even better than the sled sprints, is to run up a very steep hill with a weighted vest.

4) 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.

5) 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.

6) Killers should be performed weighted by holding dumbbells at your sides. 20-40lb dumbbells should be sufficient for most people; although you should feel free to go heavier if possible.

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

8 ) ONLY if you have already achieved full range of motion on the HLL, may you begin adding additional weight using fractional plates.

9) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular.

Wrist routine

FSP warm up

3 rounds:

Sled sprint(in the rain, my fav)

10 killers(15lbs each arm)

5 Half GHR/5 Arch ups

5 HLL(legs at about 145)

3x10 hip ext. (had to split the last set into 5,5)

Stretching

Ankle Prehab

Constrast Shower

Bam...then to laser tag leagues later tonight . Legs indeed.

Today's WOD:

Trap bar deadlifts 275 x 12,12,12

killers 30 lb DB's x 10,10,10

piked NLC x 5,5,5

HLL (no weight) x 5,5,5

hip extensions 3x10

Warmup:

1000m Row

Shoulder Rotations

Kipping HLLs

Easy GHRs

Ramup Weighted Killers

WOD:

3 Rounds:

150m Row Sprint (25.3s, 26.8s, 26.2s)

Rest 60s

10 Weighted Killers (95#, 95#, 95#)

Rest 60s

5 GHRs

Rest 60s

5 Weighted HLLs (3#, 3#, 3#)

Rest 5 mins

Finish with 3 x 10 Hip Extensions (Each Leg; Front, Side, Circular)

DO6LZzqAm44

Warmup:

5min Skip

wrist routine

1X15

- Lunges

-squats

- Good Mornings pvc pipe

1X5

-GHr

-Killers

- 1/2 Hll

FSP

L-tuck 3X20s

Bl flat tuck 3x20s

Fl flat tuck- 3x15s

Wod

3 round of the following:

7m Band sprints X5 Using a theraband- God these are soooo FUN!

10 Weighted Killers 12kg KB in each hand

5 GHR

5 1/2 HLL

Finish the workout with 3x10 Hip Extensions.

This is my first wod with a semi structured warm up.. shaved off 30mins from my usual workout time. What do you guys think of my warmup? Too much?

Iv been thinking of structuring the WU like this:

5min warmup skip/row/run

wrist routine

Mobility wod from Mwod

FSP

1x5-10 practicing wod specific exercises

Then wod

Thoughts?

Today's WOD

FSP:3x10 s adv tuck PL, 3x15 s straddle FL, 3x15 s straddle L

3 rds:

30 m sled sprint (puching bag)

10 Weighted Killers (20 lb each hand)

5 Natural Leg Curl + 5 Arch-Up

5 HLL

rested 60 s between exercises and 5 min between rds

3x10 Hip extensions (getting more ROM)

I had nowhere do perform full GHR so I did 3 rounds of :

3 reps 90 lb weighted single leg arch ups

3 reps NLC