Thanks so much for accommodating this weekend’s change in schedule due the Original Strength Pro-Reset Certification. The course has inspired me to add a ROD (reset of the day) to our workouts to give our bodies, minds, and spirit extra care. RODs to vary and will be found in warm-ups or cool downs or WODs. Be on the look-out for it, like a Waldo…
Beautiful Fall weekend! Lucky us!
Sunday October 25, 2020 4pm
ROD:
1 min basic breathing position
2 mins Hamstring rollouts
1 min bar hang
WOD:
7 Rounds:
10 DB Push Press
20 Ring Rows
200 m run
3 Rounds
:70 second plank/35 pausing dead-bugs
WOD Notes: Looking for challenging push press and deadlift weight that can be completed in unbroken sets when fresh – i.e. last 1-2 reps are effortful. For pausing dead-bug hold opposite arm and leg down for a count of 4 before switching limbs.
Sunday Home Gym*
7 Rounds
10 pike push-ups, basic push-ups or counter top push-ups
15 body weight sumo-squats (with or without jump)
Run sub: 20 mountain climbers or 10 burpees
*no equipment version. If dumbbells at hand substitute bent over rows for ring rows – 15 a side if light weight, 10 heavy. Switch deadlift to double dumbbell front rack squat if dumbbells too light to replace deadlift – i.e. looking for last couple reps to be a push.
Monday October 26.2020 6pm
*10 mins pull-up program
WOD:
21 Front Squats
42 Alternating Dumbbell Ground to Overhead
800 Meter Run
15 Front Squats
30 Alternating Dumbbell Ground to Overhead
800 Meter Run
9 Front Squats
18 Alternating Dumbbell Ground to Overhead
800 Meter Run
ROD:
Baseline crawl 2 mins
Bird-Dogs 1 min
WOD Notes: Pull-Up program – looking to determine our hardest 1-3 rep pull-up – assisted (bands/rings) or not. Front Squat barbell from the floor or DB, set of 21 to be done in 2-3 sets. Stimulus 20-30 mins.