Workout of the Day

Today is all about sustained aerobic capacity. We just want to move as much blood through all tissues as possible in the hour. I picked running over rowing today to make sure we gradually build our lower leg conditioning and structural integrity. Stay at a rate you can maintain. Start the first round slightly above the pace you can hold a conversation at. Try to hold on to that pace. We don’t need to sprint or empty the tank at any point before the final round. Today we are trying to minimize anaerobic work and to get comfortable with longer sustained work.

3 rounds for time:

-800m run   or 1,000m row

-50/40 calorie bike

-Back squat 10-8-6-4-2 reps

-Deadlift 10-8-6-4-2 reps

-Shoulder press 10-8-6-4-2 reps

Scaling: Experienced members should warm up to working load at or above 60% 1RM or squat heavier than they used for 20 reps in the 20 rep squat series. Newer athletes should start light and add weight as they are comfortable. Start each new movement with a good warm up. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.

Complete as many rounds as possible in 15 minutes of:

-5 strict toes-to-bars. No Kip or swing momentum. Controlled descent

-10 GHD sit-ups

-15 hip extensions

WOD 2=  2 Rounds -1 min seiza -1 min pike or 30 s vertical pike hang** -1 min straddle -1 min spinal twist each side

On week 4 we did 6 Rounds. Today we aim for 7. Try to work at the highest weight you did on week 4. Remember to Record your heaviest weights for each and note the surface you used. Try to work as many rounds as possible as the heaviest weight you can move well. WOD =

Sled 7 Rounds

-15s sled push

-45s backwards sled walk

Rest at least 90s between efforts.

Take more if you need it. You will likely need different weights for forward and backward Increase weight each round as able. You want a weight that you can move continuously on the surface you are using.. so no recommended weights are provided. The heaviest weights should slow you down significantly, but still allow you to move. Increase weight each round. But on backwards sled go from toe to heel. If you find yourself shuffling, then the backward weight is too heavy.

For time: -21 pull-ups 42 double-unders -21 thrusters (weight 1) -18 chest-to-bar pull-ups -36 double-unders -18 thrusters (weight 2) -15 bar muscle-ups -30 double-unders -15 thrusters (weight 3) 12 min time cap Weight 1: 65/95 45/65 Weight 2: 75/115 55/85 Weight 3: 85/135 65/105

Scale pull ups to jumping chin over bar pull ups, with pull up bar at least 6 inches from head Scale chest to bar to chin over bar pull ups Scale muscle ups to chest to bar pull ups.

Further scaling can be achieved using the “foundations” version of the WOD as follows For time: -21 bent-over rows -42 jumping jacks -21 thrusters (35/45) -18 jumping chin-over-bar pull-ups -36 jumping jacks -18 thrusters -15 jumping chest-to-bar pull-ups -30 jumping jacks -15 thrusters 12 min time cap