Update- If you haven’t already done so, see me or message me for an access code to the new delivery method of our WODs. I’ve touched base with most of you, however I’m sure there are some who still need to learn how to get access to the new app. I will help you get that set. Thank you
~Jill
FTW Tribe
You will notice a change of pace for this week with 3 heavy days followed by a short conditioning element. The other days will consist of longer durations workouts. Enjoy the change of pace and work hard.
GENERAL WARM-UP (0:00 – 10:00)
2 rounds
25-foot Lateral lunge walk
25-foot Toy soldiers
25-foot Spiderman walk
25-foot Inchworm
10 Air squats
SKILL AND INSTRUCTION (10:00 – 22:00)
STRENGTH/POWER
OVERHEAD SQUAT – CONDITIONING
WOD Part 1, (25:00 – 37:00)
4×3
Every 3:00 for 4 sets
3 Overhead squats with pause
*Pause in the bottom of the overhead squat for 0:03 seconds each rep.
STRENGTH/POWER
OVERHEAD SQUAT – CONDITIONING
WOD, part 2 (42:00-49:00)
For time:
100 Overhead squats (95lbs/65lbs)
7 minute time cap
*There is a 7:00 cap on this workout. If an athlete get capped the score is 7:00 + the total number of reps not completed. For example, if an athlete gets 80 reps in the 7:00 timeframe the score is 7:20.
INTENDED STIMULUS
Overhead squat stamina training with a light load. Challenge the athletes to complete large sets today, even if the time will be slower. For example, we would rather see this workout be done in 4 sets of 25 reps at a time of 5:30 vs 10 sets of 10 reps with a time of 5:00.
Faster athletes could be done in under 5:00.
SCALING OPTIONS
Intermediate
For time:
100 Overhead squats (75lbs/55lbs)
Novice
For time:
60 Overhead squats
*Use a very light load or PVC as needed. The athlete should be able to complete at least 10 reps in a row with their working weight, with the best possible form.
COOL DOWN (50:00 – 60:00)
1 Set each leg
0:20/0:10/0:20 PNF Banded hamstring stretch
0:45/0:45 Band hip stretch
2 Rounds
0:10/0:10 External Rotation stretch
0:10/0:10 Internal Rotation stretch (be gentle)
0:15/0:15 Arm to the side pec/front delt stretch
0:15/0:15 Arm at 45 degrees pec/front delt stretch
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