Wednesday, December 08

Notes & videos at bottom

Warm Up, 3 rounds:
20 (10 each side) hollow body / supermans
10 overhead squat with conduit
5 pushups
5 situps

Group warm up:
45s on / 15s off:
butt kicks / soldiers / lunge twists / v-sit rolls

2 minutes of:
shoulder dislocates

skillset:
3x1 or 3x5 or 3x10 Up & Overs (easy pace, work on efficiency & technique)

WOD:
3 rounds, 5 minutes on, switching stations on the minute with 1 minute off
Kipping Pullups or just kipping
Burpees over the heavy bag
wall ball
bench press 95# or 45# bar
deadlift 95#
(if 6 or more people, add extra bench/deadlift/wallball stations)

Notes: Don't skimp or skip the warmup, use it to develop these skills. The warmup and skillset should take about 30 minutes. The skillset isn't about killing yourself to get over the bar. Figure out the most efficient way for YOU to get over the bar and perform the movement. Figure this out now, so that the next time it appears in a WOD, you know what you have to do.

For the WOD, each person will be at one station for 60 seconds before moving on to the next. The goal is to perform as many repetitions of the movement within the minute as you can. You'll have to work out who starts where amongst yourselves. For the bench press, 95# will be a medium weight for some and a heavy weight for others. If you cannot comfortably bench 95# without a spot, just use the bar. Either use 95 or 45 pounds, this way, it will be easy to rack and load weight on the fly for all involved. Don't start adding 3 5# plates to each side, this is about max reps not finding the perfect weight.

Vids:
V-sit rolls, 48 seconds in.

Overhead Squat
Overhead Squat 2
Overhead Squat 3

Hollow body, just listen to how he talks about the hollow body position, we're doing a different movement though.