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Paused Front squat co ...

Dodgeball

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Workout

9/21/WOD

"Remember there's no such thing as a small act of kindness. Every act creates a ripple with no logical end." Scott Adams How does an echo start? With a tiny sound, one that by itself might not even be noticeable. Shortly thereafter that soft sound comes back as an echo. The echo can build upon itself, over and over again. Before we know it it's impossible to ignore. This is called the "changing of the echos." It starts with a single tiny noise. Will we start one today? We should.....

Warm-up

(About 10 minutes total)
2 minutes warm up on any erg or lap around the building

Mobility: 1-2 minutes each (& each side)
- banded tricep stretch
- butterfly stretch
- couch stretch
- wrist stretches

Activation:
- 5 inchworms to push ups
- 5 wall balls
- 5 air squats (with 3 sec hold in the hole)
- 10 pass throughs
- 10 reverse pass throughs
- 10 Good Mornings

Paused Front squat complex (score heaviest set)

6 sets of 2: EMO2M (12 minutes)
- 1 pausing front squat (2s in the hole), quickly stand
- 1 front squat

Based on 1RM front squat
Target %:
set 1 - 60%
set 2 - 63%
set 3 - 66%
set 4 - 69%
set 5 - 72 %
set 6 - 75%

stimulus:
- % may not seem too high, but the 2s pause will increase intensity
- maintain great form, elbows up, bar resting on body against your throat, nit held in your hands

Modification: back squats

Dodgeball (Time)

With a 25 min. time cap
10 rds:
- 10 wallballs 20/10 - both to 9' target
- 200m run

Stimulus:
- Expect this to take 15-20 minutes
- Time cap is 25 minutes.
- Run the newer 200m route

Strategy:
- Get WOD to push for unbroken sets of wall balls
- set your run pace to allow for a quick transition back to the wall balls
- Check the clock after the first round and try to keep each round about 1:30-2:00.
- you should be about arms length from the wall for the wall balls
- try to catch the ball high and avoid doing a dip at the bottom of the squat with the ball.
- BREATHE! Breathe in before you squat and out at the top release of the ball.

Modifications:
wallballs:
- bb thrusters
- double db thrusters
- single goblet db thruster

Run:
- 20/16 echo bike
- 250m row

Whiteboard:

Monday, September 21, 2020

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