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SFZ WOD 061517

15 Jun Posted by in Uncategorized | Comments

Wod tips – Get through the rope climbs as fast as possible, even if it will affect your first round of knees to elbows. The grip will be fatigued, so be prepared to break up the first round of kb swings. Watch out for a hyper extended lumbar on the kb swings! We want to make sure that the back stays flat on both the bottom and the top of the swing. Keep the chest up on the goblet squats to save the low back!

Workout of the Day

Context: Practice

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

Strength: 6 x 3 Push Jerk or Split Jerk – 6 of 13, same weight across, approximately 75 – 85% of max jerk

Super Set: 6 x 5 Dumbbell Split Squat, “across,” scale to the same challenge as the main lift

Metabolic Conditioning: “Harpoon’s Kiss”

8 min – max rounds

3 Rope climbs
then max rounds with the remaining time:
5 knees-to-elbows
15 American kettlebell swings
10 goblet squats (same)

Performance: 35/55
Athletic: 2 rope climbs, 25/35
Health: 6 lay downs or 10 rope assisted pull-ups, 20/25

Scaling Guide: 3 – 6 rounds, about 60s for the rope climbs, then 1:30 per round.

Compare to: NEW WORKOUT!

Optional ‘Cash Out’: 20 wall ball, 200m run, 5 min

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