4 RFT:
400m run
50 sit-ups
20-minute cap
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18 I did this!
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Three rounds for time of:
15 pull-ups
20 burpees
15 sumo-deadlift high-pull (95/55)
Hello freshmen! Since we only have one class together this week, you need to do two out-of-class WODs, as well as two WGMS WODs.
I’m going to start posting some variety for the WGMS portion. This week I’ve put two Endurance WODs, two Gymnastics WODs and two Mobility WODs (just click the relevant buttons in the menu above). You can choose any of them. You can mix and match if you’d like. I only ask that you record your results on the relevant posts, just to help me see where your interests lie.
Here are the two main out-of-class WODs you’ll need to do:
WOD 1: Crawls and Jumps
Five rounds for time of:
Bear crawl (video), the length (that’s long-ways) of the basketball court (purple stripe to purple stripe)
Broad jumps, back to your starting point.
(This WOD is going to take you the full length of the court and back, five times.)
Slightly more difficult option: “Brenton“
Five rounds for time of:
Bear crawl full length of gym wall to wall
Standing broad-jump, full length of gym wall to wall
Do three Burpees after every five broad-jumps.
Beat Mr.H’s time. He did “Brenton” Sunday (Sept. 2) in 7:18.
WOD 2: Pull and Push
Five rounds for quality (not for time):
10 jumping pull-ups with negatives*
10 perfect push-ups**
*Jumping pull-ups with negatives: jump to get your chin over the bar, then let yourself down slowly. Try to last 3-4 seconds if you can. The slower you drop, the more strength you’ll build.
** Perfect push-ups: everyone, including women, do push-ups from the toes with perfect form, shoulders externally rotated, elbows tucked, and with hollow body, not sagging in the middle. If you need to use a progression, do so by putting your hands on a box or on a stair. The higher your box or stair, the easier the push-up is going to be. If push-ups are easy for you, try going to ring push-ups: lower the rings to about 4-6 inches from the floor, and do the push-ups with your hands on the rings–again, with perfect form.
14 I did this!
If you’re interested in the Gymnastics track, use these Gymnastics WODs:
GWOD 1: On Your Back
3 Rounds:
10 Tuck ups
10 Leg Circles Right
10 Leg Circles Left
GWOD 2: Handstands
Do 10 minutes of handstand practice
Look at this page of handstand progressions for some guidance. You might try a combination of 5 minutes work against the wall and 5 minute freestanding handstands.
A handy guide to working on your handstands, via Carl Paoli and Gymnastics WOD:
Handstand against the wall progressions:
Part one: In this video, Carl explains why practicing Handstands with your chest against the wall is better than with your back against the wall. Carl demonstrates ways to get into, scale, and balance the handstand with chest against the wall that is otherwise not possible with the handstand with back against the wall.
Part two: In this video, Carl demonstrates how to use the Handstand with chest against the wall to assist and build your freestanding handstand, as well as how to bail safely with a Forward Roll.
Handstand forward roll progression:
In this video, Carl demos the progressions for the Handstand Forward Roll, by combining and scaling elements from the Kick Up to Handstand, the Handstand Push Up and Handstand Push Up Against the Wall, and the Forward Roll.
Handstand practice and spotting:
Part one: In this series, Carl will demonstrate, with Adam’s help, some ways to develop your handstand by yourself and along with a partner to help spot you. In this video, Carl shows you that the key is to allow your body to develop an awareness for new overhead positions, along with a progression that will help you overcome the fear and awkwardness of these new positions when you’re upside down with your head inches away from the ground.
Part two: Next, Carl and Adam demonstrate how to do partner spotting to help guide the athlete to tuck up to handstand. The tuck up is a key drill to work on solo and with a partner, as it helps to train you to always lock out your arms and push away with your shoulders. Only then will you feel like you have a solid foundation with your hands to the ground to be able to extend your legs up into a full handstand.
Part three: In part 3, Carl helps Adam find control with his handstand with another spotted exercise. As the spotter, make sure you help the athlete feel secure to get them safely back to their feet while you progressively move your spot & support down. As the athlete, focus on maintaining core stability and finding your balance as the spotter transfer more control to you. This will likely take more than a few tries, so communicate with each other when you see or feel any breakage in positions that needs to be fixed on the next attempt.