WOD - 120119

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Perform 3 rounds of the following:

5 NLC

10 Overhead Lunges

20m Sled Sprint

4 Side Lever Pulls

Finish the workout with 3x10 Hip Extensions.

notes:

1) This workout should be performed as a modified giant set. To this end perform the NLC (natural leg curl) then rest 60 sec, perform the Overhead Lunges (alternate legs on each rep for a total of 5 reps on each leg) then rest 60 sec, finally perform the Sled Sprint and then rest 5 minutes before beginning the next modified giant set.

2) Add as much weight as possible to all of today’s exercises. Be meticulous in using a full ROM with a moderate tempo.

3) The Overhead Lunges are performed by holding a weight (bar, plate, KB, DB, sandbag etc) with fully extended arms over head and then stepping forward onto the right leg. Go deep enough on the step forward so that the rear left knee gently brushes the ground. Under no circumstances should the rear knee either hit or bounce off of the ground. Return to a stand and repeat on the other side. This would equal two reps.

4) The Overhead Lunges may either be performed traveling forward by bringing the rear leg up or by remaining stationary by bringing the front leg back on each repetition.

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 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.

6) As noted in the essay referenced above, the first set of hip extensions is forward, the second is sideward and the third is circular. If you are able, add ankle weights to today’s Hip Extensions.

General WU

Ido's Squat Routine

Wrist Routine

FSP Pre-req WU

WOD:3 rounds/rx'd rests

5 GHR Half

10 OH Lunges(+23kg plate, stepping forward rounds 1+3, back 2nd round)

20m Sled Sprint(≈110lbs, in grass, slight decline x2, incline x1)

4 Supine Wipers(+5lbs)

3x10 Hip Ext(60s set rest)

-2x10 front/side(2121)

-1x10 circle(10s)

Notes:

-Everything felt really good. Was surprised the sled sprinting felt so good with much more weight than I usually have. OH lunges were slightly off, but only a balance issue.

-Hip Ext. done about an hour after WOD, along with Leg Day Stretching. Tough as usual.

As I had done a very similar WOD on tuesday (yes I know this week is completely messed :? ) today I did an active recovery, running 15min easy, then some statics (reintroducing them now that I have time again :oops: ), also the second day (this week )of slizz method for pull ups, I have been trying to do 40 total pull ups and last time I did just 27. Today 33, nice improvement.

3 rounds

5 NLC (slight hand assist) with weighted vest sitting on my feet/legs with kettlebell on top to hold them in place

10 OHL with 40lb weighted vest on and holding 1pood (36lb) kettlebell overhead

20m sled sprint up slight hill with 40lb vest on

4 windshield wipers on doorway pullup bar

finish with 3x10 hip extensions

did sort of the crossfit gymnastics wod today with added GB exercises because worked out with a friend at school

it went like:

4 rounds: (for quality not time; we talked and BS'ed a lot in between sets haha)

5 NLC

6 HeSPU

10 Overhead squat with 115 lbs

15 strict pull ups

finished with 3 x 10 leg extensions

FSP Pre-req WU

Did 3 giant sets (rest as Rx´d):

5 NLC (negatives; used an elastic band secured to a higher bar in the swedish ladder and attached around the chest and under the armpits)

10 OH Lunges (barbell + 10 kg; didn´t want to go heavy..focused rather on complete extension of the arms over my head and balancing while lunging)

20 m sprint (with partner pulling against me)

4 Windshield wipers with added weight to ankles (4 on each side)

Finished with 1x10 Hip extensions forward and sideway