WOD: Friday, 18 April 2014
The basic 4, before class
KB Armbar Stretch
Monster Band Walk
Top of the Head Drill – Knee Grab
Top of the Head Drill – Froggie
Top of the Head Drill – March
Elephant Walk (Hands and Heels)
Mountain Climber Walk
Lunge Complex (Forward-Lateral-Backward)
Sadiv Deadlifts – AMRAP 12 min
Post load and number of reps to comments.
If you do not know your 1 RM, use a weight that you can lift with perfect form and try for 20 – 40 reps in 12 minutes. Try to stay more towards the 20 rep range than the 40.
Circuit – buddy teams (30/30 sec) – 2 rounds
Prowler Push 70+80 lbs Sandbag/70 kg
Goblet Squat 24/16 kg
Box Jumps 24/20”
KB Snatch 24/16 kg
Prowler Push 70/70 w/Partners help
Goblet Squat 16/12 kg
DU + DU Attempts
Box Jumps 20/10”
KB Snatch 16/12 kg
Bumper Plate Push AHAP
Goblet Squat 12/8 kg
Slow High Singles
Box Step Ups AHAP
KB Snatch 12/8 kg
Those who have done the Sadiv Set Deadlifts before, adjust the weight according to your last score, so that you lift between 20-40 reps.
Load a bar with 60-85% of your 1 rep max. Set a timer for 12 minutes and do as many reps as you can. You can do the sets as a single rep or as many as 3 reps. Just ensure you come to a complete stop at the bottom of the movement and each rep is done as fast as possible. Your first rep and your last rep of the 12 minutes should look the same. Concentrate on moving the bar as fast as possible with perfect form. Remember you are training something you can’t see; Motor Unit Recruitment. The greasing of the gears. The more of these units that are called upon during exercise the stronger and faster you will be. The optimal way to initiate recruitment is through lifting a heavy load as fast as possible.
Each partner performs 30 sec of max work effort at his station, then they switch. After one minute each buddy team moves to the next station in the circuit. The non-working athlete counts the working athletes reps and is responsible for keeping the count during the whole workout. He is also responsible for initiating the switch after 30 seconds.
Prowler is 3 points per 10m. DU are 0.5 points.
0600 – WOD
0915 – WOD
1800 – WOD
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