Deadlift 3 x 5 at 65-70-75%
Rest 2 min between sets
2) METCON (Team WOD)
"Row Gone Wrong"
In 3-person teams, on a continuously running clock...
Perform 3 x 3:00 rounds of:
Perform 3 x 3:00 rounds of:
A. Max effort Row (cal)
B. Max reps Thrusters (75/55)
C. Jump rope (DU or singles, see notes)
B. Max reps Thrusters (75/55)
C. Jump rope (DU or singles, see notes)
In FGB style, athletes rotate between the 3 stations after 1 minute. Rest exactly 1 minute between rounds. Your score = team total thrusters + team total calories rowed.
3) Skill:
Core & posterior chain work -- pick and choose from the menu:
25 total reps anterior/abdominal focus
25 total reps posterior chain focus
Post loads and results to whiteboard and comments.
Coach's Notes. (standard Friday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550)
Deadlifts. On your own or in small groups, knock 'em out. Relatively low intensity, so should not profoundly affect your METCON.
Team WOD. No rocket science math needed, just hand off # of thrusters to each other and mark down running thruster/row totals after each WOD. Should be a relatively quick, hard hitting WOD. Don't underestimate the difficulty of 3 x ::60 rounds of max rep thrusters, though. They'll getcha.
Row and thrusters are the scoring exercises. The rope jumping? That's just there to mess with you. Approach it however you want...if you're smoked after thrusters, shoot for a nice continuous pace of singles to keep you moving. Stink at DU? A few honest attempts at stringing them, and finish with singles. If you've got your DU, no better time to practice them than when you're taxed. Max reps every round, even if you earn nothing but respect for the effort.
ONE MORE JOB for the jumper of ropes. Multitask and monitor your partner's thruster form. Especially in the later rounds, if you see sloppiness (losing the lumbar curve, bar drifting forward, failure to get good depth or full extension) give them a "RESET!" cue. Thrustee will drop the bar, shake it out, tighten up, and reattack. Only costs you :5-:10 seconds, and it just might prevent a blowout.
Before breaking out to finish off skill work, let's huddle and talk upcoming events: programming meeting, coach's clinic plan, and Open Games.
Skill. Finish with some core strength accessory work in the same format as Wed. Revisit the same movements or mix it up:
- Anterior -- GHD SU, TTB, K2E, Band pulldown, hanging leg raises, AMSU
- Posterior -- GHR, good mornings, bird dogs and variations, back ext, hip ext, GHD leg raises/reverse hypers, supermans.