WOD - 110725

Perform 3 rounds of the following:

5 Weighted Arch-ups

20m Backward Sled Sprint

5 Weighted RLL

10 Weighted SLS

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

notes:

1) Perform today’s workout as a modified giant set. Perform the Arch-ups and then rest 60 seconds, complete the Backward Sled Sprint and then rest for 60 seconds, perform the RLL then rest 60 seconds and finally perform the weighted SLS and then rest for 3-5 minutes before beginning the next set.

2) The weights used for the Arch-ups, RLL and SLS should be very challenging for the 5 repetitions.

3) Alternate legs on each rep of the SLS.

4) Add sufficient weight to the backward sled/tire sprints to make the sprints quite challenging; the running should be very strenuous. If your quads are not seriously fatigued, you are not working hard enough.

5) 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.

Hi Coach,

Should the weighted SLS be performed for 5 total repetitions each round (alternating which leg one starts out on)? Or should 5 repetitions be performed for each leg each round?

Thanks,

Keegan

Keegan said:

Should the weighted SLS be performed for 5 total repetitions each round (alternating which leg one starts out on)? Or should 5 repetitions be performed for each leg each round?

Coach Sommer said:

3) Alternate legs on each rep of the SLS.

5 each leg each round

Thanks TAAN.

Wrist Routine

Ido Shoulder/Scap routine

FSP Pre-req warmup

WOD:rests 60s/5min

Subs

-4kg weight for archups

-I really need to get an accurate weight of my tire sled filled w/ rocks

-unweighted RLL/SLS

4x15s Straddle L bent/low

-Lower Leg Prehab in between sets

-Some nice hip flexor cramping

Stretching

Keegan said:

Thanks TAAN.

Many welcomes

I was at my mom's house for this workout, so I got her to help me out with this one, it was fun haha

3 rounds

5 - Weighted arch-ups (20lb db)

20m of backwards sprinting (while dragging my mom sitting on a towel on a hardwood floor with my 40lb vest in her lap)

5 - RLL (with mom pushing on ankles for resistance)

10 - SLS (20lb db)

finished with

60s agg straddle L

and a little quick stretching