Worshipful W.O.D. Soul Fuel Saturday 4/27/2019

Worshipful W.O.D. Soul Fuel Saturday 4/27/2019

Worship/Message

Warm-up
Comptrain Line Drill warm up

Line Drills

200 Meter Run

Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers

Barbell Warm Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Press
5 Straight leg Deadlifts
5 Front Squats
Lesson of the day
RUN & LATERAL BAR BURPEES
Rhythm & Breathing
On the runs and burpees, it is easy to get caught up with the distance or the reps scheme or how much longer we have left until we’re done. Instead of focusing on those things, we can focus on things that help our cause. Finding a rhythm to our breathing keeps us in the moment and keeps us under control.For the runs, think breathing through the belly and exhaling hard every 2-4 steps. This is similar to the breathing rhythm when swimming. Knowing we’re outside for quite awhile, bringing our attention to our breathe makes the run goes by more quickly while staying composed.

For the lateral bar burpees, we can also aim to find a rhythm to our steps and breathing. If we’re constantly changing how we step-up or jump-up, it will be hard to maintain a breathing rhythm. We wouldn’t change our running pace every few meters. We don’t want to change our burpee pace either. Find a steady pace and stick to it

DEADLIFT
General Set-up
When setting up for the deadlift, there are two things we can focus on that will set most every athlete up in a good position. These two points of performance will be our main focus for the day. Those two things are:

1. Starting with the bar over the loops of the laces
2. Setting up with the shoulder blades over the center of the bar

If the bar starts forward of the loops of the laces, we’l likely have to round the back to lift the bar off the ground. If the shoulder blades are way in front of the bar, it’ll be difficult to drive through the floor. If they are too far back, the bar bath around the knees becomes tricky. Set the bar over the center of the foot and the shoulder blades over the center of the bar.

WOD and strategy
 (Time)

“Bubba Gump”

3 Rounds:
800 Meter Run
30 Deadlifts (155/105)
30 Lateral Barbell BurpeesGENERAL
* Looking for a long, light, grinder of a workout
* Something right around the 30 minute mark (4-5 minute run, 2 minute deadlift, 3 minute burpees)

DEADLIFT
* Choose a deadlift weight you could complete 30+ reps unbroken when fresh
* This should be on the lighter side for this movement
* Looking to cycle larger sets within the workout

LOGISTICS
* If unable to run, complete one of the following :
* 50/35 Calorie Assault Bike or Echo
* 1000 Meter Row

Yoga/Mobility
15 seconds each position
From Standing:
Straight legs – touch toes
Wide legs – touch both toes
Wide legs – both hands on right foot
Wide legs – both hands on left foot
Downward dogFrom a lunge:
Left Knee down:
Deep Lunge – Both hands over head
Deep Lunge – Right elbow to instep
Deep Lunge – Left hand next to foot and turn towards knee
Straighten front leg a touch both hands to foot
Move front foot to side for kneeling side split (down knee still bent, other straight)
Move straight leg from side to back for pigeon pose

Right knee down:
Deep Lunge – Both hands over head
Deep Lunge – Left elbow to instep
Deep Lunge – Right hand next to foot and turn towards knee
Straighten front leg a touch both hands to foot
Move front foot to side for kneeling side split (down knee still bent, other straight)
Move straight leg from side to back for pigeon pose

 

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