The Shed

Wednesday – October 4, 2017 – 171004
Context:    Competition
Dynamic Warm Up Option: 3 sets of: 8 ring rows, 8 squat jumps, 8 hanging knee raises or knees to elbow, 8 lunge steps, 1 crab bridge
Mobility: Shoulder
Skill Practice Warm Up: None (list of fun games to play here)
Strength: None
Super Set: None
Metabolic Conditioning: “The Shed”
For Time
Rope Climbs (Health: 6 rope lay downs, Athletic: 2 qty, Performance*: 3 qty)
600m Row
30 Overhead Squats (Health: 35lbs, Athletic*: 55lbs, Performance: 95lbs)
600m Run
30’ right arm, 30’ left arm dumbbell overhead walking lunge (Health: 15lbs, Athletic*: 30lb, Performance: 45lb) or 16 reverse lunge steps (8 per side).
16 Kipping handstand push-ups (Health: decline push-ups with toes on box, Athletic*: 2 AbMats, Performance: head to floor)
30 Box Jumps (Health: 12”, Athletic*: 20”, Performance: 24”)
60 American Kettlebell Swings (Health: 18lb kb, Athletic*: 26lbs, Performance: 35lbs)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 25-minute cutoff. It would be wise to scale so that you plan on finishing around 18-22 minutes. Scale-up: 5 rope climbs, 1000m row, 26 HSPU (women do 16 head to floor), 50 box jumps, 53lb kettlebell swing. . . same time limit.
Compare toDecember 14, 2016
Coaching Tips: Don’t go too hard on the row if those overhead squats look daunting. Overhead squat must go below parallel or drop to a weight upon which you can go below parallel; scale to front squats if necessary. Run hard since the lunges are not too technical (and you will catch your wind on the lunges and handstand push-ups). Be careful with the kettlebell swings- 60 is no joke! Break them up into smaller sets, and be sure to keep virtuous form – keep that chest up! If you don’t have enough rowers, sub 12 rounds of 2 reps 95/65 muscle clean, 2 reps of burpees. If you can’t run, 3 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle.
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Rope Climb p. 461, Rowing p. 142, Overhead Squat p. 308, Running p. 269, Walking Lunge p. 220, Handstand Push-up p. 500, Kettlebell Swings p. 277