WOD 9/17/15
8 Minutes of Shoulder/Hip/Back Mobility
A- WU- 200M Run @ 70% RPE + 7 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Rounds
B- EMOM For 30 Minutes- Minute 1: 12-15 Calorie Row/Minute 2: 30 Double Unders (30 Tuck Jumps)/Minute 3: 1 Rope Climb (Partial ROM Rope Climb)
C- Weighted Ab Mat Sit Up- 20/20/20 (HBD) + Weighted Hip Extension 20/20/20/20 (HBD)
Cardio
A- WU- 3 Rounds of: 200M Run; 1 Minute Rest Between Efforts (Keep splits to +/- 3 Seconds) 5 Burpee Penalty for every second +/- 3
B- EMOM For 30 Minutes- Minute 1: 12-15 Calorie Row/Minute 2: 30 Double Unders (30 Tuck Jumps)/Minute 3: 1 Rope Climb (Partial ROM Rope Climb) or If you did todays WOD- Cindy + 1 Mile Run= 20 Minute AMRAP of: 5 Pull Up/10 Push Up/15 Air Squat/Then immediately Run 1 Mile
Post your scores to the Whiteboard.
I want to do both the Wod and the cardio class, what’s better, doing them back to back? Or do one in the morning and the other in the evening? Gotta do Cindy.
Whatever your body can handle that you will do both at the same intensity, so if that means taking a break and doing one in the morning and one in the evening then that works. No one can really tell you how your body will feel.
I don’t recommend doing both of these in one day. I’d go with Cindy plus the mile over the EMOM.
For those taking on the EMOM
Coaches tip-
Rowing-
If your a good rower go full speed.
Men should be able to get it 15 cal in :30-:35
Ladies should be able to get 12 within :45
If the row is your kryptonite aim for a cal count that allows you at least :20 to recover for the next minute
Double Unders
If you are good at them go as fast as possible. Challenge your self. Jump into your first Double Under. This should take :15 ub.
If this is a challenge aim for a number that you can hit consistently or take the entire minute to practice.
Rope climb
Advanced- work on efficiency and getting up the rope with the least amounts of pulls possible.
Intermediate- try the best each round to get as high as you can.
Beginner- focus on technique. You shouldn’t go all the way up if you don’t have confidence in your foot work and grip strength. Get a box and secure that clamp.
Cindy plus mile –
This means 20 min amrap of
5 pull ups
10 push ups
15 squats
Then the mile so don’t run a mile after each round of Cindy.
Id take this as a test on how good you run after this amrap.
Pace your Cindy. Have a goal in mind and then attack the Wod as is it were for time ex: “20 rft”
On the run keep a pace that allows you to keep moving. Avoid walking.
Re Men should be able to get it 15 cal in :30-:35
I must be a lady then… I never knew. I mean I always knew there was something different, now I know. Thanks Dariel
lmao
Thank you Tina and Dariel for the tips!