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SFZ WOD 07152017

15 Jul Posted by in Uncategorized | Comments

WOD Tips: Plan on doing everything in small, fast sets. Don’t be a ‘hero’ and do extra reps, go faster instead! Avoid grinding out slow reps, even if it means that each person is only doing 1 rep at a time. There is no minimum work requirement, so if someone on your team can’t perform a movement, let them get a bit extra rest, and do extra reps on the movement before/after. Have your teammates go set up at the next station as the previous station’s reps are being completed to avoid down time. The goal is to have ‘work’ being done the entire time!

Workout of the Day

Context: Competition

Mobility: Hip

Skill Practice Warm Up: None

Strength: none

Super Set: none

Metabolic Conditioning: “3 rd Wheel”

30 minute AMRAP (as many rounds as possible)

Teams of 3

400m db run -one pair of dbs shared, everyone runs together
10 round trip sled pushes (20′ out 20′ back)
60 med ball good mornings
10 muscle ups OR 20 jumping chest-to-bar pull-ups and 20 ring-dips
50 dumbbell thrusters (Same)
10 strict handstand push-ups
40 power snatches

Performance: DBs 30/45, medball 14/20, BB 65/95
Athletic: 15/30, 10/14, 1 abmat, 45/65
Health: 10/15, 8/10, 10 db strict press, 35/45 hang muscle Snatch

Scaling Guide: 2 – 3 rounds, about 12 minutes per round.

Compare to: NEW WORKOUT!

INDY VERSION: 200m with one db,  3 sled pushes, 20 good mornings , 1 minute rest, 3 muscle ups (or 6/6), 12 thrusters, 4 HSPU, 12 power snatches

Optional ‘Cash Out’: none

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