Wednesday, March 15, 2017

WOD Wednesday #9

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)

Rest 1 minute

Each exercise complete 1 minute Max Reps

5 exercises, each done for exactly 1:00; the clock does NOT stop between exercises as you move immediately from one to the next. Your score is one point for each rep (or calorie in the case of rowing). Wall Ball -> Sumo Deadlift High Pull (SDHP) -> Box Jump -> Push Press -> Row. At the end of the Row you rest precisely 1:00 and then do all 5 again, rest 1:00, then do all 5. Collapse in a heap. You do 3 rounds of FGB, a total of 17:00 for the WOD.

Wall Ball 20#, 10’ target. 14# for women. Hold the WB in the front rack. Do a front squat, rise, and thrust the WB to a height 10' above the ground. Catch the ball not the way down and repeat. Sumo Deadlift High Pull. SDHP 75#. Assume a Sumo stance, feet measurably further than shoulder width apart. Grasp a bar with a total load of 75# (45# bar w/2 15# plates, 35# bar w/4 10# plates) with your hands ~9” apart. Extend your legs then rapidly open your hips then pull with your arms ending with your elbows above the bar, bar elevated to neck level. Reverse the order on the way back down to the ground. A typical women’s weight is 55# (35# bar with 2 10# plates).

Box Jumps; the Box is 20” (women can scale to 16#). From a standing start jump to the box and stand up straight, hips fully open. Jump back down. Women and any man who has ever taken the antibiotic Cipro should STEP down (risk for achilles injury in this exercise). Push Press 75#. Use the same bar you used for the SDHP. You may start from a rack or from the ground—the original FGB was always from a rack. From the front rack position Dip and Drive the bar up, locking out your elbows and pushing your head through your arms so some part of your ear is visible in front of your elbow.

Row for calories. As noted previously, we use the Concept 2 rowing machine or ergometer.  Set the C2 damper on 4 or 5 and the computer on Calories. Pull like a …well, like crazy. You get 1:00 of rest after the row.

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