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WOD-171115 “KARABELL”

//WOD-171115 “KARABELL”

WOD-171115 “KARABELL”

Wednesday, Deadlift, Testing Week (25 min):

A) Lower Body Soft Tissue Warm-Up (7 Min):

Hold for up to 60 seconds with maximal pain tolerance for one round of:

Lacrosse Ball OR Foam Roll 1- Right, Hip Flexor

Lacrosse Ball OR Foam Roll 2- Left, Hip Flexor

Lacrosse Ball OR Foam Roll 3 – Right, Piriformis

Lacrosse Ball OR Foam Roll 4 – Left, Piriformis

Lacrosse Ball OR Foam Roll 5 – Right, IT Band

Lacrosse Ball OR Foam Roll 6 – Left, IT Band

Foam Roll 7- T-Spine

B) Deadlift Warm-Up (3 Min):

With an empty or lightly loaded barbell, complete as many reps as possible of each exercise in 30 seconds for two rounds of:

Exercise 1- Romanian Deadlifts

Exercise 2- Bent-Over Barbell Row

Exercise 3- Deadlifts

C) Technique (1 min): Deadlifts and Ring Push-Ups

D) Strength (14 min):

DEADLIFT AND RING PUSH-UP TEST

Complete one round every two minutes for 14 minutes (7 sets) for Maximum Load and Maximum Repetitions of:

Rx

1 RM Deadlift

Then,

Max Ring Push-Ups

MOD: Dumbbell OR Kettlebell Deadlifts and 90° Ring Push-Ups

Ramp up to a 1 -rep max deadlift and within 30 seconds of finding it, begin the ring push-ups. Multiply the Deadlift load in pounds by the number of Ring Push-Ups completed. Body must be horizontal to the ground when performing the ring push-ups.

Note Load Completed: ___ x Ring Push-Ups Reps Completed ___ = Score ___

 

Wednesday, Karabell, Testing Week (25 min):

A) The Power Snatch Warm-Up (4 Min):

With an empty or lightly loaded barbell, perform as many reps as possible of each exercise in 30 seconds for two rounds of (4 Min):

Exercise 1 – Down and Up

Exercise 2 – Elbows High and Outside

Exercise 3 – Muscle Snatch

Exercise 4 – Power Snatch

B) Power Snatch EMOM (3 min):

Every minute on the minute for 3 minutes complete 3-5 reps. Start with light load and slowly increase the weight each minute until you have reached your desired load.

C) Technique (1 Min): Power Snatchand Wall Ball Shots

D) WOD (17 min):

“KARABELL”

Complete ten rounds for time of:

Rx

3 Snatches (#135/95)

15 Wall Ball Shots, 10-ft/9-ft (#20/14)

L1: (#95/65), (#14/10)

L2: (#65/45), (#10/8)

L3: (#45/35), (#8/6)

MOD: (#35/15), (#8/6) OR Dumbbell Snatches OR Kettlebell Swings

Note Time Completed: ___:___

2017-11-11T00:11:09+00:00 November 15th, 2017|Uncategorized|0 Comments

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