Pre WOD: Teach the Bar Pull Over
If you cannot do pull ups (which is step 1) work on Skin the Cat
WOD 1: Gymnastics Baseline 1: 12 min AMRAP of:
12 Pull Ups
12 Kettlebell Swings (24/16)
WOD 2: Gymnastics Baseline 2: 12 min AMRAP of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24)
Shameless plug time…
If you have not seen the crew at Spine & Sports (at Box 2) and you need some TLC for you joints, then it may be time. I have personally seen Dr. Cooper for a number of issues and have had amazing results. I know a lot of you have seen Jeremy, Leah, and Wes and have gotten some great mileage out of it. Remember that you only get one body and you need to take fantastic care of it!
Now go get your free Functional Movement Screen (FMS)!!!,
WOD: For time:
30 Push Up-less Burpees
30 Ground to Overhead (65/45)
20 Ground to Overhead (135/85)
30 Over the Bar Burpees
10 Ground to Overhead (185/115)
30 Inverted Burpees
5 Ground to Overhead (225/135)
Too much or not enough…
I looked at this workout a lot before publishing it. I asked for opinions before putting it out there. It’s a lot, but is it too much? Let’s have a look:
At first you will recognize that there are 120 Burpees in this workout that come in all different varieties. The reality is that there are 120 reps, but not nearly 120 Burpees. The first set of Burpees doesn’t contain a Push Up, which means you do not have to bend your elbow at all if you don’t want to. To begin a workout in this fashion would be to begin a workout with some Double Unders, which is to say simple (which does not mean easy, but rather simple). The last set of Burpees, which are inverted don’t really include any pressing in the frontal plane, but it does demand that you go overhead. Once you get to them, you are going to wish you were doing regular Burpees, because these suckers take FOREVER!
There are 65 reps with a barbell that start from the floor and end overhead and you can do it anyhow (C&J or Snatch). The loads do get heavier, but almost half of the reps take place at (65/45), which are light weights for 100% of you. It is not until the second half of the workout that things start to get ugly.
With all of that said, you can see how this workout changes from one thing to another. The reps, of which there are 185 in total, will start quick and painless. As the workout progresses, the complexity of the workout, the focus required, and rest needed will all increase simultaneously until there isn’t much workout left.
I strongly recommend that, if possible, you do this workout as Rx and take your time doing it. This is not the kind of workout that you try and blast through unless these are some weights you can absolutely crush. If that’s the case, then go heavier accordingly.
Now it looks so damn easy,
Pre WOD: 30 mins to complete:
A1) 5 x 5 + 3 Press + Push Press
3 sets of:
B1) 30 Wall Runs anyhow
B2) 10 Lateral Plate Raises
WOD: 4 rounds of:
20 seconds Ring Support Hold
20 second Bottom of Push Up Hold
20 seconds Push Up AMRAP
Rest 1 minute between rounds
This is your friendly reminder that the two 90-min Endurance classes (in the evening) will be taking place at the Clement track in Fenway. Please do not show up to the gym if you have signed up for those classes. If you show up to St. James, you will be promptly introduced to a barbell and to presses of all sorts. Coach Angelo will have be running some outdoor workouts during the summer on the following dates and locations:
Tuesday, May 12th at the Fenway track
Thursday, May 21st at the Boston Common
Saturday, May 30th at Harvard Stadium
Please note that the rest of the dates (JUN, JUL, AUG) will be posted later.
Bring some sunblock!!!,