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SFZ WOD 061917

19 Jun Posted by in Uncategorized | Comments

Wod Tips: Start slow, and watch the clock. After 3-5 rounds, speed up if you can. Break up the knees to elbows sooner than you might have to, and go faster on the burpees. As you get into round 8+, speed up if you can. Keep in mind that ‘knees to elbows’ means “KNEES TO ELBOWS” (not knees to triceps). And that bent elbows is fine, although not ideal.

Workout of the Day

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Tabata hollow rocks

Strength: 8 x 1 Push Jerk or Split Jerk – 7 of 13, same weight across, approximately 80 – 90% of max jerk

Super Set: 8 x 3 Dumbbell Split Squat, “across,” scale to the same challenge as the main lift

Metabolic Conditioning: “Spoonman“

For time.

7 Burpees
7 Knees To Elbows

Performance: 10 rounds
Athletic: 8 rounds
Health: 6 rounds

Scaling Guide: 7-11 minutes, about 50s per round.

Compare to: NEW WORKOUT

Optional ‘Cash Out’: 100m farmer carry, 15 wall ball, 4 min

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