WOD (Workout of the Day)

THE RULES SAY YOU CAN VOTE MORE THAN ONCE! LETS GET THAT NEW BIKE!

LINK: https://www.assaultfitness.com/pages/wildaf

“Life is 10% what happens to you and 90% how you react to it.” – Charles R. Swindoll

050418 WOD

A. Warm-up: Coach’s choice

In teams of Three perform:

800m Medicine Ball Run (One person holding at a time) (20/14)

100 Hang DB Snatches @50/35# (one person work, one person hold DB in front rack, one person rest)

50 Deadlifts @225/155# (one person work, one person hold deadlift lockout, one person rest)

100 Wall Balls @20/14# (one person work, one person hold medicine ball/plate, one person rest)

Can split repetitions in anyway

Teams of two scale to one partner work and one partner rest. Scale reps to 800m Run, 75 Hang DB Snatches, 50 Deadlifts and 75 Wall Balls.

 

 

WE ARE IN 4TH PLACE! TOP 3 WILL WIN PRIZES FOR THE GYM. VOTING WILL CONTINUE UNTIL WEDNESDAY THE 9TH. CLICK LINK TO VOTE

HERE IS THE LINK:    https://www.assaultfitness.com/pages/wildaf

050418 WOD

A. Warm-up: Coach’s choice (6:00 time cap)

B. Pistol Warmup 

Pistol Overview  (6:00-12:00)

10 Alternating reps to 20” box

10 Alternating reps with band/rings 

(Ideally, the arm holding the band/rings should stay locked out and not act as the primary mover for the squat. But focus should be on athletes being able to maintain proper squat mechanics (ankle and heel position). 

10 Alternating reps full depth or to proper scale 

(Can scale athletes Up with weight or use small plates under heels to make the squat easier)

B2. Push Jerk Warmup (12:00-18:00)

Push Jerk Overview

Push Jerk Strength: 18:00-24:00

Build to today’s working weight.

​For Time:

​5 Push Jerks @205/135#

​30 Alt. Pistols 

​5 Push Jerks @205/135#

​24 Alt. Pistols 

​5 Push Jerks @205/135#

​18 Alt. Pistols 

​5 Push Jerks @205/135#

​12 Alt. Pistols 

​5 Push Jerks @205/135#

​6 Alt. Pistols 

15:00 time cap

>>ON-RAMP

​For Time:

10 dumbbell push press or light barbell push press

​30 lunges (15/side)

10 dumbbell push press or light barbell push press

24 lunges (12/side)

10 dumbbell push press or light barbell push press

18 lunges (9/side)

10 dumbbell push press or light barbell push press

12 lunges (6/side)

10 dumbbell push press or light barbell push press

6 lunges (3/side)

15:00 time cap

Cooldown: 50:00-60:00

Hamstring rollout with foam roller x2:00 per side

Pigeon Stretch x2:00 per side

Deltoid Smash with lacrosse ball X1:00 per side