WOD - 120220

trvd6vsIE2o

Perform 3 rounds of the following:

5 GHR

10 Overhead Lunges

20m Backward Sled Sprint

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

notes:

1) This workout should be performed as a modified giant set. To this end perform the GHR 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 Backwards 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.

General WU

Wrist Routine

Ido's Squat Routine

FSP Pre-req WU

WOD:3 sets/rx'd rests

5 Half GHR(212)

10 OH Lunges(50lbs)

20m Backward Sled Sprint(81ish lbs)

4x15s Straddle L-Bent

Standard Leg Day Stretching

Notes:

-Everything felt good today. Sled a little easy on the slight decline, but did drag it back up after the last round to put it away as well.

3 rounds

NLC (assisted) x 5,5,5

OH lunges 110 x 10,10,10

Trap bar deadlift 345 x 5,5,5

Straddle L bent x 15 sec x 4

straddle L low 10 sec x 3

What should be the speed of the sled pull?

Also, can I pull a tire up a hill forwards instead? Is that an acceptable substitute?

By the next sled drag, hopefully I'll have an area to go backwards.

Dynamic warm up

Ido squat routine

3x5 GHR

3x5 OH lunge (50-65 lbs)

20m tire pull

Finished with 2x5 single leg glute bridges (555 tempo)

And 60s straddle l low.

**notes

I figured out on my last set how to do a nlc and finally felt the strain.

I was trying a backwards tire pull, but there's a lot of gravel and when I added the necessary weight then I couldn't get traction underneath my feet. I moved it to a steep hill and tried to pull it up, forwards.

3 Rounds

5 Natural Leg Curl

10 Overhead Lunges With backpack (needs more weight)

Weighted backpack sprints uphill (also needs more weight)

60 sec total Straddle L bent

Wrist Routine - from knees

Ido's Shoulder ROM and Mobilization

Ido's Scapula Routine

10x6 sec. flat tuck PL

10x6 sec. open flat tuck FL

5 Rounds ring swings

Forward rolls down the floor and back.

Cartwheels...

Push-off cartwheels...

Roundoffs...

10 stretched out roundoff back handsprings.

7 front limbers up a cheese mat.

10 roundoff half turns landing on a cheese mat.

3 Rounds:

5 GHR

10 lunges holding a weight vest overhead

Backward sprint on the diagonal of the spring floor holding the weight vest

4x15 sec low, straight-legged straddle L on PB

*Weight vest was way too light to use for this workout.

*GHR is incredibly difficult.

*I pushed the rings back well on the front swing.

FSP prereq WU

Shoulder mobilization routine

Did: Performed 3 rounds of the following:

5 GHR/Harop curl beginner

10 Overhead Lunges with 50 lb

20m Backward Sled Sprint with partner pulling backward

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