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SFZ WOD 07132017

13 Jul Posted by in Uncategorized | Comments

WOD Tips: Squat cleans count as front squat reps, so do them if you can. Try to finish the first 2-3 rounds of squats unbroken. Keep the push ups legit if you are shooting for ‘Performance’, and don’t let your thighs be the last thing that leaves the ground. Changing hand positions slightly on each push up can help with fatigue in some cases. Be conservative on the walll ball sets so you have more ‘juice’ to run hard.

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Perform 3 sets of 5 ‘ring outs’ (think ‘ab wheel’ on the rings). Adjust the ring strap angle so you can do a 3 second hold at full extension each rep.

Strength: none

Super Set: none

Metabolic Conditioning: “Gadzooks“

For time.  5 rounds

12 front squat
12 push-up (hands off deck)
24 wall ball
200m run

Performance: BB 85/135, WB 14/20
Athletic: 55/85, 10/14
Health: 4 rounds, 35/55, 8/10

Scaling Guide: 17 – 24 minutes, about 4 min per round.

Scale Up: 105/155lb bar, 12 ring dips (instead of push ups)

Compare to: NEW WORKOUT!

Optional ‘Cash Out’: none

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