04 June 2013

Wednesday & Thursday, 05 & 06 June 2013

Our WODs are starting to ramp up in intensity and folks are starting to do WODs more often.  With this increased work will come additional soreness. This highlights a need for more mobility (stretching). What we do as cool downs is not nearly enough but we are limited by time. Make sure that as you sit around your room that you are stretching your sore muscles.  Rest and mobility are two of the most important factors that contribute to making progress, almost more important than the workouts themselves.  Workouts break your muscles down, rest and mobility build them back up stronger than they were before.

A WOD:
Warmup:
- 400m Jog
then, 3 rounds of
- 30 sec mountain climbers
- 30 sec squats
- 30 sec rest

Skill/Knowledge:
-Discuss the pose running method (see video below)
-Discuss the intensity of a run.  Example: A 100m run should totally tax you, this is not a jog or a run but a SPRINT.

WOD:
9x100m Sprint (this is a dead sprint, there should be no jogging)
Rest 90 sec between rounds.

Post split times to comments.

After Party: Tabata Supermans and partner hamstring stretch.

B WOD:
Warmup:
- 20 PVC pass throughs
- 20 PVC around the worlds
- 20 PVC widnmills
- 20 Straight leg kicks

Skill:
- 15 minutes to work kettlebell cleans

WOD:
Working with a partner, alternating rounds.  Each round will be a sprint.
6 rounds for time (3 each partner):
- 20 Double Unders (40 singe unders)
- 20 KB Swings
- 20 Pushups

Cool Down:
Long stretching session for hamstrings, quads, chest, and back.

BPC Burner for 5 June:
20 MIN AMRAP
10 BURPEES
15 WBS
200M RUN

:<

3 comments:

  1. 0600 class will perform "A WOD on Thursday the 6th. I will be attending training that morning and won't be able to coach. The class members already know. Thank you and I will see you all on Friday morning.

    Andrew Petrulis

    ReplyDelete
  2. Sprints today wore me out like no other. So tired... but was a good work out.. Glad i can be apart of a great group

    ReplyDelete
  3. Jeremy, keep up the hard work. Its great to see folks who are giving it their all.


    21-15-9
    BW Bench (185)
    Pullups

    8:30

    ReplyDelete