Monday 2.28.11

Holly utilizing the Spanish Wrap to get up and down the rope during last week's rope climb WOD.

Warm Up: The Compound Warm Up

In case anyone has forgotten, The Compound Warm Up is a squat movement, a push, a pull, a hip/back extension, and a trunk flexion movement.   These are done as one big circuit, and usually for like 3 sets of 5-15 reps per movement.  This is the time to make sure you're getting good squat depth, to perfect those push ups, practice your pull ups, and engage your mid line for optimal stability during the WOD.  This is a warm up that can and should be done on most of your training days.  Imagine how good our pull ups would be as a gym if we routinely did them like this in a warm up!

SWOD:  Back Squat 5x3 @ 80% of 1rm.

This is 5 sets of three reps at the same weight.  So do a few warm up sets to get up to your working weight, rather than just jumping right in to your work sets.  Take a good 2:00-3:00 of rest between sets.  It would be wise to warm up your box jump in between sets in order to establish the right box height for the metcon.

Metcon: Complete 3 rounds for time:

1 Box Jump (A few inches shy of highest possible)
1 Pull Up @ 50% of 1RM Pull Up, or CTB with a 5 second hold at the top
1 Box Jump (A few inches shy of highest possible)
3 Pull Ups @ 50% of 1RM Pull Up, or CTB with a 5 second hold at the top
1 Box Jump (A few inches shy of highest possible)
5 Pull Ups @ 50% of 1RM Pull Up, or CTB with a 5 second hold at the top

Post weights and times to the comments section!  bc