WOD for Thursday, Apr 09, 2020

F.U. Corona WOD #23

A) 4 Rounds
800m Run* (or 2 laps)
Rest 2:00
* Use estimated Cooper test pace

B) 4 Rounds
15 Diamond Push-Ups
15 Superman
Rest as needed

RX+: Rest 5:00 after A) and repeat it, then move on to B). If you cannot hold the pace, stop the set.


Useless Skill #5

Open Gym

Make a note of your achievements in 'Open Gym'

Box P 09-04-2020

Box Squat: 5 x 4 @70% of Back Squat, every 60-90s.
– use a parallel box
– use a wider than normal stance
– Take 3-4 sets to build to work weight
– These are SPEED/Technique sets – weight should be heavy enough to feel but light enough to move perfectly with.
– Goal: 5 working sets with perfect mechanics and explosive drive off of the box

"Open Style V2"
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders
6 Power Snatch
6 Overhead Squats
30 Double Unders
9 Power Snatch
30 Double Unders
And so on..
– Goal: Very tough pace with fast transitions and smooth, efficient movement to get into or past the round of 15.

DB Shrugs: 4 x 10 (1 count pause at top.) Rest 60s.
– same weight as last week – focus on really squeezing traps at top.

Three-way Thoracic Spine Foam Roll x 60s total
Thoracic Rotations: 3 x 5 each.