WOD for 27 APR 2016

0500 and 1130 at Fredericks Gym

So this program is awesome!

I have simply loved the first two days of it and I hope you have too! We are certainly working hard and motoring through all this stuff. That is all fine and good but YOU are the best person to determine how much is too much. Doing high volumes of work is great once your body is hardened to it so if you start feeling tweaks here and there it is up to you self identify and let us coaches know. We will be keeping an eye on you but help us out and self identify if you start hurting so we can back you off. On the same token, don’t let the pace scare you to ask for help if you need it. If you are uncomfortable with a movement let us know so we can spend extra time with you on it. A lot of comfort with movements, like the Overhead squat, simply come from mobility and experience. Nothing much we can do about that.

Here is the pain for today:

Warm up:

Single Arm Overhead Carry, 80 ft

20 Single Leg Romanian Deadlifts

6 Turkish Get Ups



Spend 15 minutes working on muscle-ups.




Sumo Deadlift High-pull, 75/55 lbs

Tabata Shoulder-to-Overhead, 75/55 lbs

Tabata AbMat Sit-up

Tabata Push-up

Tabata Air Squat

Tabata Double Under

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Cool down:

For distance: Row, 5 mins

————————–Optional Strength————————–

Mid-thigh Snatch from blocks or hang
3 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 80%, 1 @ 85%

Snatch High Pull from blocks or hang 4 x 3 @ 90%

Front Squat 5RM

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s