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WOD

11.20.19

By November 20, 2019 No Comments

WEDNESDAY 11/20DAILY MINDSET

“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein

If our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.

Whatever our world is, is a process of our current thinking.To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.

GROUP WARMUP (0:00 – 12:00)30 SecondsEasy Row
Side LungesModerate Row
Cossack Squats Click HereFaster Row
Slow Air Squats20 Seconds EachSlow flutter kicks
Fast Flutter ficks
Slow push upsFast push ups+Barbell Warmup5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY (12-15:00)
Barbell Ankle Stretch: 1 Minute – Click Here
Barbell Squat Hold: 1 Minute – Click Here

Teach (15-25:00)

BACK SQUATS – Back & Down

To get more muscle of the posterior chain involved in the back squat, we’ll prime our barbell work with some wall squats. Wall squats force athletes to send the hips back and down as opposed to just straight down. When we go back and down, we can recruit more glutes and hamstrings. More muscles working = heavier weight we can lift.

Movement Prep
5 Slow Wall Squats
5 Pausing Back Squats
5 Back Squats

DB bench press –
Elbows in + heels down

Strict Toes through rings/toes to bar – Straight legs

Movement Prep
10s active hang
2-3 Straight leg raises
1-2 strict toes to bar/to rings

Holds
Ring Row – Keep body long and static
Chin over bar – pull elbows back and down to engage upper back

Strength (25-40:00)
FIT: Back squat @20X1; 5 reps every 3:00 x 4 sets; build small each set; last set should feel moderately tough.

BUILD: back squat @1011; 6-8 reps every 3:00 x 4 sets; all sets same weight, something Light/Moderate for you.

OPEN: Back squat @22X1; 5 reps every 3:00 x 4 sets; 50-60-55-65% of BS 1RM
Primer (40-45:00)

Build to DB weight for workout in 1-3 sets of 3-5 reps at workout tempo

Metcon (45-60:00)“Iron Chin”
4 rounds not for time
5 DB bench press @22X2
rest 20s
4-6 strict Toes through rings
rest 20s
30s Chin over bar holdrest 1:00

BUILD: 6-8 DB bench press @1011 / 6-8 anchored T2B / ring row hold 15-30s
OPEN: DB Bench press @22X2 / Strict toes to bar / 30s Chin over bar hold

Notes:
** Lets go a little heavy for the DB bench press today, but holding the tempo is priority
**Quality movement is goal today, not time to complete

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