13.11.18

WOD
Rush Hour (4 Rounds for reps)
On the 4:00 x 4 Rounds:
12/9 Calories Assault Bike
9 Lateral Barbell Burpees
6 Power Snatches 60/40

Score is slowest round

Sc1: 50/30
Sc2: 40/20

### Sub fyrir Bike
– 12/9 Róður/Ski erg
– 9 Shuttle Sprints inni

Metcon
Strict Gymnastics

10-8-6-4-2
Strict Deficit Handstand Pushups
Strict C2B Pull Ups

Beint í….

10-8-6-4-2
Strict Handstand Pushups
Strict Pull Ups

Ekkert skor bara gæði!

Sc1:
10-8-6-4-2
Strict Handstand Pushups
Strict Pull Ups

Beint í….

10-8-6-4-2
Tempo Handstand Pushups
Tempo Pull Ups

Sc2:
10-8-6-4-2
Tempo Handstand Pushups eða DB Shoulder Press
Tempo Pull Ups
x2

COACH’S NOTES
***CLASS SETUP***
# WOD BRIEF + GROUP WARMUP (0:00 – 24:00)
# WOD: RUSH HOUR (24:00 – 40:00)
# PREP (40:00 – 45:00)
# STRICT GYMNNASTICS (45:00 – 60:00)

In today’s high intensity interval style workout, the rounds will begin on the 0:00, 4:00, 8:00 & 12:00. The score at the end of the workout is the slowest round of the four. For example, if athletes went 1:30, 1:31, 1:37, 1:35, their score today would be 1:37. The weight on the barbell should be something moderate that athletes could touch and go for 9+ repetitions unbroken when fresh. Within the workouts, quick singles or set are ok.

*If short on bikes, stagger by 2 minutes. If unable to assault bike, complete one of the following:
12/9 Calorie Row
12/9 Calorie Ski Erg
9 x10 meters Shuttle Sprints

***THE WHY:***
We can place every functional movement we do into one of three categories. The first is monostructural, or cardio movements (rowing, biking, or running). The second category is gymnastics, or movements where we are controlling our own bodyweight (push-ups, pull-ups, burpees). The third category is simply weightlifting (snatches, cleans, squats, deadlifts). The reason we combine these different types of movements, vary the times of the workouts, and vary the weights being used is to create athletes who are good at any possible task that is thrown at them. We don’t want every day to be completed balanced, but today is a good example of a class that combines all three types of movements into one workout.

## STRATEGY GYMNASTICS
Stimulus wise, we are looknig to challenge ourselves on the first couplet, but not the point of "hitting the wall". On both the strict deficit handstand pushup and the strict CTB pull-up, we are looking for a challenge that allows at least 7 unbroken repetitions, when completely fresh.

WOD WARM UP
## 1 Minute
Easy Bike
Easy Jog
Walking Spiderman Stretch

## 45 Seconds
Moderate Bike
Moderate Jog
Walking Samson Stretch

## 30 Seconds
Faster Bike
Faster Jog
Bear Crawl

## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

## Wrist Stretch – 45 Seconds
## Chest Stretch – 45 Seconds
## Child’s Pose – 45 Seconds

### Movement Prep
3 Push-ups
3 Frog Hops
3 Hops Overs (Knees Up)
3 Hop Overs (Heels Back)
3 Lateral Barbell Burpees

### Movement Prep
2 High Hang Jump Shrugs
2 Hang Jump Shrugs
2 Jump Shrugs
– – – – – – – – – – – –
2 High Hang High Pulls
2 Hang High Pulls
2 High Pulls
– – – – – – – – – – – –
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
– – – – – – – – – – – –
Build to Lighter Weight

## 1 Round
5 Calorie Bike
4 Lateral Barbell Burpees
3 Power Snatches

– – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – –

## 1 Round
3 Calorie Bike
3 Lateral Barbell Burpees
3 Power Snatches

CategoryWOD