100m Run
12 Medball Bear Hug Squats
50m Sled Push
100m Run
12 Medball Squat Cleans
50m Sled Push
100m Run
12 Wall Balls
50m Sled Push

Strength
Review the tempo pull power clean

Then Every 90 seconds for 15 Minutes
2 tempo pull cleans heavier than last time we did this. (april 7th)

Wod- we are going to adjust the sled distance so we can do this on the turf and keep the time domain within 30 to 40 seconds per sled push.

Teams of 3
AMRAP 12 minutes
Wallballs, AHAP
100m Empty Sled Sprint
Rest

On go, athlete 1 begins max wallballs while athlete 2 sled pushes 100m, and while athlete 3 waits for their turn. Once the sled pusher returns, athletes rotate in the order shown.

Athletes who can repeat sets of 20+ wallballs with the standard 20/14lb ball should use a slightly heavier ball. Score is total wallballs.

Feel: Gas

Pacing: Reach

Target Score: athletes have a ball weight that allows them to wallball for the entire time their parters are pushing the sled.  Scores will vary based on sleds.

Firebreather Score: athletes have a ball weight that is heavier than the standard 20/14lbs and that allows them to wallball for the entire time their parters are pushing the sled. Scores will vary based on sleds.

Scaling:

• Wallball: Athlete will be performing :30 to :40 second sets of wall balls (15-20 reps) at a time. Goal is to stay in 1 unbroken set each round
• Sled: Should take roughly :30.
• Sled push alternatives:, 100m Sandbag run 150/100lbs, 100m Farmer’s carry run 70s/50, or 12/9 Calorie AAB or higher damper C2 Bike (6+).

Coach Focus: We are looking for two athletes to be in perpetual motion from start to finish. Most athletes will elect to grab their standard wallball, but if an athlete is proficient in this movement they should use a ball that is heavier than normal. Each athlete should spend 2/3rds (~8min/ea) moving.

Closed for Easter. Spend some time with the family, get outside, and enjoy the day!

CLOSED!!!
Come out to wod wars at the Dunedin Community Center and cheer on your gym friends!

20 A-frame Toe Touches
1:00 Dead Hang from Pullup Bar
-Then-

Alternating EMOM 8:00
:50 machine
10 S-Arm Dumbbell Clean and Jerks

Strength
On a 15 Minute clock, Athletes perform:
1 Hang Power Clean above the Knee
1 Hang Power Clean below the Knee
*Starting around 50% and building if it looks and feels good

For Time
15 HSPU
45 Dumbbell Snatch 50/35lbs
15 HSPU
45 Dumbbell Snatch 50/35lbs
15 HSPU

CONDITIONING
Feel: Muscle Overload
Pacing: Reach
Target Score: 6-8 Minutes
Firebreather Score: Sub-5 Minutes

Scaling:

• HSPU: Should not exceed :60 of work in any of the 3 sections of the workout. Reduce reps to allow for 3 sets or fewer or roughly :60 of work.
• DB Snatch: Looking for 1-3 sets in each of the 2 sections of the workout. Reduce loading before reps.

Coach Focus: Ahead of starting the clock for today’s workout coaches should show points of performance for both parts of the workout to ensure that athletes have the most efficient way of doing both movements ahead of this short workout. Furthermore, coaches should work with all of their athletes to have them understand the volume of this workout and the speed at which they will need to move to hit the target stimulus.

1:00 Shoulder Swimmers

1:00 Banded Pull Aparts

1:00 Ankle Pumps

-Then-
6 rounds Alternating Tabata
(:20 work :10 rest)
so 3 minutes total Burpee Box Jump Overs
Light DB Push Press

Strength:
Strict Press 3-3-3-3 AHAP

AMRAP 15 Minutes
10 Burpee Box Jump Overs 24″/20″ (burpee box step up is completely fine)
Rest :30s
Score is Slowest Round

CONDITIONING

Feel: Cardio

Pacing: Sustain, but not slow

Target Score: Each round sub-:60

Firebreather Score: Each round sub-:40

Scaling:

• BBJO: Reduce box height before reps. If an athlete struggles to stay moving, consider reducing reps slightly to allow for the cardio stimulus, however athletes would generally benefit more from getting the volume at a lower box height or even barbell height rather than reducing reps.

Coach Focus: Not a sexy workout, but a very effective one. Coaches should remind athletes that the duration of the clock, not the reps, dictates the pace. We are looking for relatively consistent rounds from start to finish vs. crash and burn. The step-up burpee is a very effective way to keep athletes moving, help your athletes find a consistent way to move through their reps!