Thurs, 02/15/2018

February 15, 2018

 

 

“Onesies”
Athletes Choose 1 From Each Section:

Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

Conditioning
400M Run
500 Meter Row

 

 

Notes:

We regularly build to “heavy” sets, but now is the time to push the envelope. This workout gives athletes to opportunity to set a new PR and/or establish new benchmarks for themselves. Today is all about energy. The format is a little different than a typical day. We’ll open up with the WOD Brief and a big group warmup, making sure that athletes feel prepared to tackle to work in front of them. With the weightlifting portion having the potential for the heaviest load, we will allot the most time there, giving 20 minutes for athletes to slowly build their way up to a 1RM. The gymnastics portion will be 10 minutes as those movement are quicker to execute and quicker to fatigue. The final conditioning piece tends to be the most intense.15 minutes here in order to give time to run multiple heats, which helps with equipment shortage and increases the energy.

400M Run is a sprint (athletes must finish as fast as possible)

 

 

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