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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, May 16 2013

Team WOD

Fitness:
A. 5 sets:
Split squat 3-4 reps per leg @30X1
in between sets stretch hip flexors 30 sec per side
B. 10 minutes to complete the following:
30 Ring Rows
30 KB Snatch per side (35/25)
30 Wall Ball Shots
Remainder of the time: AMRAP Double Unders
Score is total reps.

Health:
A. 5 sets:
Split squat 3-4 reps per leg @30X1
in between sets stretch hip flexors 30 sec per side
B. 10 minutes of work at steady 70% pace:
4-5 perfect Ring Rows
4-5 KB Snatch per side
4-5 DB or KB thrusters
Rest as needed between exercises and sets, at least 1 min between sets.

Performance:
A. 5 sets:
BB Front Rack Bulgarian Split squat 3-4 reps per leg @30X1
in between sets stretch hip flexors 30 sec per side
B. 10 minutes to complete the following:
40 True Strict Horizontal Ring Rows (wear a weighted vest if you can)
40 KB Snatch per side (55/35)
40 Wall Ball Shots
Remainder of the time: AMRAP Double Unders
Score is total double unders.

Coach’s Tips:

Part A is for technique rather than for time, though I encourage you to go heavy on the split squats if you can keep your chest up and get a good range of motion.  Choose dumbbells or barbell in a front rack position for the split squats.  Theses can be Bulgarian split squats with back foot elevated or a simpler version with both feet on the ground, which is easier particularly if hip flexors are tight or if you have trouble with balance when your back foot is elevated.  You can emphasize glutes by keeping the front knee above the ankle and moving straight down, or emphasize quads by getting more contact between your calf and hamstring and letting the knee come forward and you move forward and down in a diagonal.  This also requires good hip flexor flexibility on the trailing side.  The coach can help you find your variation here but ensure that knee is aligned over middle toe. For the hip flexors stretch, you can work on quads (such as the couch stretch) or iliacus and psoas (banded stretch or doorway stretch) but try to stay as upright as possible so that you can encourage this during your split squats.  Take at least a minute rest between sets.  Aim for  1/3 bodyweight per hand if using dumbbells.  Part B follows the format we’ve been doing this week, with the idea being to try to get through the workout and then get as many double unders as you can in the remaining time.  If you aren’t comfortable with KB snatches, you can do single arm swings or high pulls instead.  For today, everyone is doing ring rows, including our advanced athletes, who will be doing true horizontal ring rows.  If you do not have double unders, practice them!!! No subsitutions for this workout!

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