Monday, November 11, 2013

Warm Up
Take no longer than 15 minutes for your warm up. This time should include setting up for the wod.
Some of Ido's squat routine.
brachiation
10 scap retractions with underhand grip (make sure it is a retraction and not an arch scap pulling).
Proprioception figure 8s with band. 

A.
kipping pull ups x 10 (Folks who shouldn't be kipping - do 3-5 strict chin ups or pull ups)
Thrusters x 10 65/95 lbs
KB Swings x 10 35/55 lbs
Box Jumps x 10 20/24"
Burpees x 10

Rest for 7 minutes
4 sets
All sets at 90%
Your goal is to sustain your power through all of the sets.

Advanced folks should push hard.  Choose weights and reps that enable you to go unbroken all the way through.   In other words, if you do 3 kipping pull ups, rest, do a few more, you are missing the point of this wod. You are better off sticking with 5 reps in this instance.
On the box jumps - if you cannot jump on, off and jump right back into it, reduce your reps and practice this. If you are doing this prescribed, absolutely no step ups when you fatigue.
BEGINNERS:
5 ring rows @ 31x3 instead of kipping.
30 sec rest after each movement, followed by 3 minute rest after each round. 
Step ups if necessary.