Worship WOD – August 17, 2019

Worship WOD – August 17, 2019

WORSHIP

MESSAGE

 

 

WORKOUT

Warm-up

3 Rounds:
100 Meter Run
30 Seconds PVC Pass Throughs [Click Here]

 

30 Seconds PVC Overhead Squats
30 Seconds Inchworm to Push-up

 

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

Lesson of the day

CHEST TO BAR PULL-UPS

OVERHEAD SQUATS

 

WOD and strategy

“Chips Ahoy” (Time)

For Time in Teams of 2:

50 Ring Rows and/or Banded Pull-Ups
400 Meter Run
30 Front Squat/OHS without weight/PVC Pipe (115/75)
800 Meter Run
30 Front Squat/OHS without weight/PVC Pipe (115/75)
400 Meter Run
50 Ring Rows and/or Banded Pull-Ups

GENERAL
Big chipper-style workout to start the weekend
Looking for a longer effort between 20-30 minutes

CHEST TO BAR PULL-UPS
* Choose a variation you can complete in 7-8 sets maximum
* Taking the total numbers into account, choose a break-up strategy that you would use if you were completing 60 chest to bar pull-ups for time by yourself
* This might be sets of 5, 6, or 10’s – just choose something you feel confident repeating the second time around

OVERHEAD SQUATS
* Choose a weight you can complete in 4-5  sets
* Push for a little bit bigger sets on the overhead squats to minimize the amount of times you have to snatch the bar up
* Common options here are 15-15, 8-8-7-7, or 6-6-5-5-4-4
* If unable to overhead squat, front squat is the next best option

RUN
* Completed as a team

LOGISTICS
* If Unable to Run:

**400 Meter Runs **
* 500 Meter Row
* 28/20 Calorie Assault Bike

**800 Meter Runs **
* 1000 Meter Row
* 56/40 Calorie Assault Bike

## DAILY VIDEO

 

Yoga/Mobility

15 seconds each position
From Standing:
Straight legs – touch both feet
Wide legs – touch both feet
Wide legs – both hands on right foot
Wide legs – both hands on left foot
Downward dog

From a lunge:
LEFT KNEE DOWN:
Deep Lunge – Both hands over head
Deep Lunge – Right elbow to instep
Deep Lunge – Left hand next to instep 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 instep 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

Against Rig
Door Stretch
Calf Stretch
Quad Stretch

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