WOD
Monday
Warm-up
MINDSET
"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 in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the "changing of the echos", and it starts with a single tiny noise. Will we start one today?
*DAILY MOVEMENTS*
Double Unders –
Air Squats –
________________________________________
"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 in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the "changing of the echos", and it starts with a single tiny noise. Will we start one today?
*DAILY MOVEMENTS*
Double Unders –
Air Squats –
________________________________________
Tear Drop (Time)
AMRAP 15:**
100 Double Unders
75 Air Squats
500/450 Meter Row
* Score = Rounds and Reps
* 1 Meter = 1 Rep
***DESCRIPTION & STIMULUS***
* The goal of this workout is to aim for ~3 rounds.
* One round should take between 5:00-6:00.
* Some athletes will strive to get as close as possible to 3 rounds. Faster athletes should look to squeeze out a few reps in the 4th round.
MOVEMENT CONSIDERATIONS
Double-Unders
100 DU’s should take between 1:00-1:30 and within 2-3 sets. For today, we can cap time spent practicing/attempts at 1:30.
Air Squats
75 Air Squats should take ~2:00-3:00, which is between ~25-35 reps per minute. Some athletes will be under 2:00.
500/450m Row
500/450m Row should take ~1:45-2:00. We have upped the female conversion by 50m.
***ADDITIONAL WORKOUT MODIFICATIONS***
MODIFICATION #1
AMRAP 15:
50 Double Unders
75 Air Squats
500/450 Meter Row
MODIFICATION #2
AMRAP 15:
150 Single Unders
50 Air Squats (to a target)
450/350 Meter Row
100 Double Unders
75 Air Squats
500/450 Meter Row
* Score = Rounds and Reps
* 1 Meter = 1 Rep
***DESCRIPTION & STIMULUS***
* The goal of this workout is to aim for ~3 rounds.
* One round should take between 5:00-6:00.
* Some athletes will strive to get as close as possible to 3 rounds. Faster athletes should look to squeeze out a few reps in the 4th round.
MOVEMENT CONSIDERATIONS
Double-Unders
100 DU’s should take between 1:00-1:30 and within 2-3 sets. For today, we can cap time spent practicing/attempts at 1:30.
Air Squats
75 Air Squats should take ~2:00-3:00, which is between ~25-35 reps per minute. Some athletes will be under 2:00.
500/450m Row
500/450m Row should take ~1:45-2:00. We have upped the female conversion by 50m.
***ADDITIONAL WORKOUT MODIFICATIONS***
MODIFICATION #1
AMRAP 15:
50 Double Unders
75 Air Squats
500/450 Meter Row
MODIFICATION #2
AMRAP 15:
150 Single Unders
50 Air Squats (to a target)
450/350 Meter Row
Beyond The :60 – June 21st (Weight)
Alternating EMOM x 10 (5 Rounds):
Minute 1 – 3 Front Squats
Minute 2 – Max Strict Ring Dips in :30s
All percentages based on 1RM Front Squat:
Set 1 – 55%
Set 2 – 60%
Sets 3+4+5 – 65%
* Record weight used for the front squats
* Feel free to include the number of strict ring dips completed each round in the notes
Minute 1 – 3 Front Squats
Minute 2 – Max Strict Ring Dips in :30s
All percentages based on 1RM Front Squat:
Set 1 – 55%
Set 2 – 60%
Sets 3+4+5 – 65%
* Record weight used for the front squats
* Feel free to include the number of strict ring dips completed each round in the notes