Monday 20th April
Technique Classes this week are Weightlifting on Thurs & Sat
Warm-up
Metcon (Time)
Week 4 Lockdown WOD
23/03/2020
"I Hate F@*king Burpees"
Buy in 150 Double Unders/Penguin Taps
4RFT
23x DB STOH with right hand (change hands every round) 22.5/15kg Max
or
5x Wall Walks
3x Burpees
20x Floor press 22.5/15kg max
or
20x Archer Pushups
20x Front squats 45/30kg Max
or
20x Pistols
Buy out 75 V-ups
Scaled/Silvers:
For Time:
Buy in 100 Single Unders/Penguin Taps
3RFT
23x DB STOH with right hand (change hands every round) 15/10kg Max
or
3x Wall Walks
3x Burpees
20x Floor press 15/10kg max
or
20x Pushups to raised object or on knees
20x Air Squats
Buy out 50 Tuck Crunches or Sit-ups
"Week 4 of Lockdown and right now all we can think is ""Dear God no, not another burpee!"" In this WOD the burpee is a bit player, it’s part is insultingly small, it is there but barely even noticed, because I f@*cking hate burpees.
23/03/2020, the day the lockdown started, these are the numbers we get to play with for your WOD. It’s been 4 weeks, therefore 4 rounds, the rest of it should be pretty self explanatory, if not look at the date, look at the WOD, look at the date, look at the WOD. Got it?
Buy in is 150 double unders or 150 Penguin taps, this is to get your heart rate all the way up there, if you don’t have great double unders do as many as you can and finish up with the taps.
Movement 1 – STOH, perform your first round with the right hand, 23 reps, then change for the next round. get those shoulders nice and burny. You other option is the wall walk, come as close as you can to the wall, hold the top position for a couple of seconds and then come back down under control, no falling off the wall into that priceless Queen Anne cabinet you’re so fond of.
Movement 2 – 3 burpees, just 3 because, well just because.
Movement 3 – Floor press, this can be done 1 handed if you have just the 1 dumbbell or kettlebell, you can do 10 1 hand then 10 the other, 2 handed if you have 2 dumbbells or kettlebells or a barbell or a big old bag full of sand or rocks. Just ensure it is a stable load and that you bring your triceps all the way down and deload before pushing off. Your alternative is the Archer pushup, extra wide hand position, bring your left pec all the way to the ground beside your left hand and then move to your right.
Movement 4 – If you have weights of some sort then you can perform a front/goblet squat for those not lucky enough to have any mass to hand then it’s pistols or one of the scaled options for you.
Finally, just when you thought you were done there will be a delightful buy out of 75 V-ups, scale to tuck crunch or sit-ups.
23/03/2020, the day the lockdown started, these are the numbers we get to play with for your WOD. It’s been 4 weeks, therefore 4 rounds, the rest of it should be pretty self explanatory, if not look at the date, look at the WOD, look at the date, look at the WOD. Got it?
Buy in is 150 double unders or 150 Penguin taps, this is to get your heart rate all the way up there, if you don’t have great double unders do as many as you can and finish up with the taps.
Movement 1 – STOH, perform your first round with the right hand, 23 reps, then change for the next round. get those shoulders nice and burny. You other option is the wall walk, come as close as you can to the wall, hold the top position for a couple of seconds and then come back down under control, no falling off the wall into that priceless Queen Anne cabinet you’re so fond of.
Movement 2 – 3 burpees, just 3 because, well just because.
Movement 3 – Floor press, this can be done 1 handed if you have just the 1 dumbbell or kettlebell, you can do 10 1 hand then 10 the other, 2 handed if you have 2 dumbbells or kettlebells or a barbell or a big old bag full of sand or rocks. Just ensure it is a stable load and that you bring your triceps all the way down and deload before pushing off. Your alternative is the Archer pushup, extra wide hand position, bring your left pec all the way to the ground beside your left hand and then move to your right.
Movement 4 – If you have weights of some sort then you can perform a front/goblet squat for those not lucky enough to have any mass to hand then it’s pistols or one of the scaled options for you.
Finally, just when you thought you were done there will be a delightful buy out of 75 V-ups, scale to tuck crunch or sit-ups.
20x Heel drives
2x Pike pushup circles (like on the box for handstand walks)
10x Russian Baby Makers
When done walk them through all of the movements, with the archer pushups make sure they keep the lats and traps pulled tight so that the shoulder blades are flat on the back, this should stop any shoulder pain.
Work through the pistol scales:
20x Feet together squat,
10x Toe spot squat
10x Heel wrap squat
10x Target underneath (either a box, bench, medball)
10x Pistols