30 June 2015

HAPPY BASELINE DAY!

Warm up:  Athlete's choice for baseline prep

Phase 1:  5 x 5 self assisted pull ups (low bar pull ups)
Phase 2:  Tabata kipping pull ups
Phase 3:  3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4:  3 x 5 weighted strict pull ups.  go up 2.5 - 5 lbs over last week.  Rest 3 mins btwn sets
Phase 5:  5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week.   Rest 3 mins btwn sets
*NOTE*  It is up to you whether you want to do this work before or after baseline.  If you choose after, you can do this as your cooldown.

WOD:

Baseline

500m row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

For time

Rx2:  modification of any movements incl thighs touching ground on push ups

Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2:  Accumulate 40 Banded face pulls
Phase 3:  Butterfly practice
Phase 4:  Butterfly practice (if needed)

Silvers:
Rollout
Row 400-600 m at 60% pace

walking lunge open to side angle
pole squats, accumulate 60 seconds in bottom position mobilising
seated wall slides
half kneeling bottoms up press
deadbugs
birddogs
Scap pull ups
Scap push ups

Accumulate 60 seconds of hollow body hold
Accumulate 60 seconds of superman hold
Accumulate 120 seconds of front plank
Accumulate 60 seconds of each side plank

Pull Up work phase 1 (see above)

WOD:  BASELINE
Row 500 m
40 Air Squats
30 Sit Ups
20 Push Ups (low bar)
10 Pull Ups (ring rows)

Cool down:  Phase 1