For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today –OR– do active recovery)
Make up day! Do any of the following or include your own movement prep prior to making up a wod from this week, a benchmark wod, or some combination of light-to-moderate skill work combined with SMR/Straps/Stretches for active recovery.
WU: Mix the following self-care techniques into your SWOD (up to 25 min)
PP 3-3-3-3-3 (Compare to 3-25-2013, and 10-6-2011)
Complete three push presses with proper lock out & stabilization with as much weight as is possible with good form. Don’t count failed reps–go down in weight & complete a good quality set of three reps. Crappy practice yields crappy results. Focus on good mechanics and improved coordination with this highly explosive movement. Get the technique down first then add more load to challenge your strength. Don’t add a load to a dysfunctional movement pattern!
Additional Stretches/SMR/Strap work as needed
Practice movements in wod & scale movements/ROM as needed
WOD: Make Up Day! Do a make up workout from earlier this week, a benchmark WOD, the wod below, or some combination of light-to-moderate skill work combined with SMR/Straps/Stretches for active recovery.
WOD: 21-15-9 Reps of
Again, focus on good mechanics and improved coordination with these two movements. Get the technique down first then add more load, speed or ROM to challenge your strength and skill. Don’t speed up or add too much load or ROM to a dysfunctional movement pattern! We learn motor control for new movements at sub-maximal speeds. Once you have the coordination down, then it’s time to ramp up the speed until your lungs are jumping out of your chest on this wod!
Cleans should be performed with a full squat (or as close to a full squat as is possible) and NO KIP during the ring rows (unless you need to scale them).