Workout of the Day

WOD: Complete as many rounds as possible in 20 minutes of:

-200m run

-15 dips

-10 dumbbell Turkish get-ups ( no more than 35/50)

Feel free to adjust weight throughout the WOD

Scaling: We are using an awkward movement that requires coordination, balance, flexibility and strength. If you are unfamiliar with the Turkish get-up, reduce the load and move deliberately enough to master the coordination, balance and flexibility. Choose a dip modification that allows you to complete the reps in 1-3 sets. Beginners can use deficit pushups or ring pushups with the goal of extending the range of motion beyond what can be accomplished with a pushup

Workout 1.

10:00 AMRAP 9-15-21-27-33…

-Wall balls

-Pull-ups

Workout 2= Front squat

Warm up to 75% 1RM front squat

-3 X 5 reps @ 70-80%

In WOD 1, start with small manageable sets. The goal is to keep moving as consistently as possible for you. This means not dying during the first set.

Scaling: Scale pull ups by volume or style. Keep wall ball numbers the same and scale by weight or height. Scaling pull ups by volume use thirds. For example Scaling down by one third gives you 6-10-14-18-22 Scaling by two thirds gives you 3-5-7-9-11 Scaling pull ups by style. Aim for the highest version where you can complete 4 or more reps at a time with good form when fresh. If you are working on getting your first unassisted pull up or can just barely eek out one or two, then Chin above bar holds are your friend today where 3 seconds above the bar =1 rep. IF you have a few pull ups but still need range of motion work, bands or ring rows are fair game today.

For the Front squat, if you know your 1RM, you can attempt to work off of that. Otherwise aim for a number close to where you got to for 5 reps in the 20 rep squat program

-2k row or 180/140 cal bike

then 6 rounds of:

-50 DU’s

-30 hollow rocks

then -2k row or 180/140 cal bike (choose the option you did not start with)

4 Rounds

-5 slant board calf raise each side https://www.youtube.com/watch?v=k-PnS6jmLv0

-5 slant board jefferson curl. No more than 20% bodyweight. Feel free to use unweighted https://www.youtube.com/watch?v=jxgSlapUPBU

– Accumulate 20s in L-sit https://www.youtube.com/watch?v=zckxBCSuh2s

-5 full range pull overs. No more than 20% bodyweight

https://www.youtube.com/watch?v=RZcQmaGiJn8

-5 external rotations per side. No more than 8% bodyweight https://www.youtube.com/watch?v=g2SpE-5QjiI “