Wednesday, March 22, 2017

WOD Wednesday #12

15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
75-lb. thrusters


15-12-9 Reps of the 3 exercises in our triplet today. Toes-to-Bar (TTB), Wallball shots (WB), and Thrusters. Do 15 reps of each exercise (completing each one before going on to the next), then do 12 reps of each exercise, then finally 9 of each.

TTB without any additional guidance means to hang from a PU bar and bring your feet up so that they simultaneously touch the bar between your hands. They do not need to be straight, your legs that is, nor do they need to be pointed. Your toes, of course. It is possible to kip this movement by sending your hips in front of the bar and your feet behind it on the re-load. In fact, if memory serves your feet MUST go behind the vertical standard holding the PU bar up at some point at the bottom of the movement.

There are a number of ways to scale TTB. You can simply to an L-lift, hanging from the bar and lifting your legs straight out in front of you. If that is too much do a knee lift, lifting your bent legs so that your femurs are parallel to the ground. Another option is te V-Up: lie on the ground and then lift your torso and your straight legs up off the ground, reaching out to touch your toes with your hands. No matter what you choose do all of the reps; don’t scale down.

Weight for the WB is 20lb. (14 for women). Hold the WB in the rack position. Do a squat with the crease of your hips below your knee at the bottom. Come up out of the squat and throw the ball to a height 10’ above the ground (8’ for women). Catch it and repeat.

A thruster is pretty much just a WB shot using a barbell.  With the bar in the rack position do a front squat. Rise out of the hole and do a push press ending with the bar above your head, elbows locked out, some part of your ear visible in front of your ear. Rx’d is 75lb. (45lb. bar with 15’s on each side) for men and 50lb. for women. Scale the weight down if necessary but again, do all of the reps.

Think about what we are doing with our mid-line here. The TTB is an accelerated closure of the hip, while both the WB and the Thruster ask for a rapid opening of the hip when done properly.

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