Worship WOD – SoulFuel SAT – 7/20/19

Worship WOD – SoulFuel SAT – 7/20/19

WORSHIP

MESSAGE

 

https://www.buzzsprout.com/112848/1364614-696-set-our-hearts-on-you-ezra-7-10

WORKOUT

“We Work”

Bring A Friend Week is July 22nd to the 27th! Bring your awesome friends to any class times that week for FREE!

Warm-up

Run Warmup

200 Meter Easy Run

30 Seconds

Straight Leg Inchworm to Push-up

Air Squats

Push-up to Down Dog

Air Squats

Front Plank to Push-up Planks [Click Here](https://youtu.be/8Bp0CRCnq_0)

Air Squats

Modified Barbell Warmup

5 Romanian Deadlift

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each)

5 Front Squats

5 Strict Press and Reach

5 Push Press

Lesson of the day

DEADLIFT

Pausing Deadlift

Our pause in the deadlift will happen just and inch below the knee. The 2 second pause here will help athletes slow the first pull to keep their hips and shoulders rising at the same time.

Movement Prep

5 Pausing Deadlifts

5 Deadlifts

FRONT SQUAT

Pausing Front Squat

Our pause in the front squat will happen in the bottom position. This pause gives athletes a couple seconds to focus on elbows up, knees out, and heels down.

Movement Prep

5 Pausing Front Squat

5 Front Squats

PUSH JERK

Pausing Push Jerk

Our pause on the front squat will happen in the initial dip in the front rack and the catch overhead. The pause in the dip reinforces balance and the pause in the catch brings a focus to catching in a quarter squat with elbows locked out overhead.

Movement Prep

5 Pausing Push Jerks

5 Push Jerks

WOD and strategy

“We Work” (Time)

Teams of 3

4 Rounds For Time (30 Minute Time Cap):

800 Meter Wreck Bag Run (50/35)

60-50-40-30:

Deadlifts

Front Squats

Jerks

Barbell Weights:

Males: 115-135 -155-175

Females: 85-95-105-115

GENERAL

* Teams of 3 will use one Wreck Bag and one barbell

* Weight increases after each round

* Teams run together, with one partner carrying the weight at a time

* Split reps and run distances inside and how you see fit

* Resting twice as long as we work, so looking to push the pace a little on the barbell

* Switch before you start to slow down and be prepared to adjust the game plan as needed

* COMMUNICATE WHAT TOTAL REP NUMBER YOU ARE ON, NOT HOW MANY REPS YOU DID!!!

WRECK BAG

* Running as a team, so adjust pace to average speed of the 3 athletes

* Stick relatively together instead of sprinting ahead and catching up

* If unable to Wreck Bag Run, choose a weighted run of some kind

* If unable to Run in general:

* 55/40 Calorie Assault

* 1000 Meter Row

BARBELL

* Likely choosing our barbell weight based on the push jerk

* Should be able to complete 20, 15, 10, and 5 reps unbroken respectively on the push jerks when fresh

* Teammates can use multiple barbells if using different weights

* Rounds 1&2: Switch Around 5-10 Reps

* Rounds 3&4: Switch Around 3-5 Reps

Yoga/Mobility

Recovery Mobility A

Puppy pose — 1min

Shoulder to floor — 1min/ea

Wrist stretches — 1min

Couch stretch — 2min/ea

Pigeon pose — 2min/ea

Butterfly — 1:30

Pike — 1min

Straddle — 1min

Kneeling split — 1min

 

No Comments

Sorry, the comment form is closed at this time.

%d bloggers like this: