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SFZ WOD 061717

17 Jun Posted by in Uncategorized | Comments

Wod tips: Talk with your partner ahead of time to determine who is going to do more (or less) of certain movements. Do not just split the work down the middle. Be ready to step in if they start to struggle or slow down, and don’t be afraid to ask for help if you need a break. If you find yourselves both having to rest at the same time because you both are so tired, break it up into smaller sets! There is no point in both of you standing around when you can do smaller sets with slightly shorter rests.

Workout of the Day

Context: Competition

Mobility: Hip

Skill Practice Warm Up: None , fun game to warm up

Strength: none

Super Set: none

Metabolic Conditioning: “Mork and Mindy 2.0”

25 minute AMRAP

With a partner, divide work as needed (except on the 200m run)
8 reps 20’/20′ sled push -4 round trips- 160’ total distance
12 ‘heavy’ thrusters
14 chest-to-bar pull-ups
18 box step ups
200m sprint (together)

Performance: 25/45 plate (sled), 75/115lbs BB, 20″/24″ box
Athletic: 15/25 plate, 55/75lbs, 8 ctb, 18″/20″
Health: 0/15 plate, 35/55lbs, 8 band assisted, 12″/18″

INDY VERSION: 4 sled pushes, 6 thrusters, 7 chest to bar, 9 box jumps, 200m run, 1 min rest

Scaling Guide: 4 – 7 rounds.

Scale Up: 85/135lb thrusters

Compare to: NEW WORKOUT!

Optional ‘Cash Out’: none

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