Warm Up
5 Minutes of Rowing
Then:
2 ROUNDS:
-10 Push Ups
-10 Air Squats
-10 Shoulder Presses
With an empty barbell:
Get some deadlifts, hang cleans, front squats, and strict presses. Slowly add some weight, and get some reps, building to your desired weight for the WOD.
WOD “Gaia”
-60 Deadlifts
-60 Air Squats
-60 Push Ups
-30 Power Cleans
-30 Front Squats
-30 Shoulder to Overhead
One time through!
RX Men: 75-95# RX Women: 55-65#
SCORE: Total Time
GOAL: 11-17 min
COACHES NOTES:
Pick a weight for the deadlifts that you can do 12-20 reps at a time. For the power cleans, front squats, and shoulder to overhead you should be able to knock out 6-10 reps at a time. You can use different weights for different movements, if you have the equipment and it would help you to meet the goal!
BARBELL DEADLIFT
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don’t lean back.
To lower – reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
AIR SQUAT
For the air squats – set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
PUSH UP
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
CUSTOMIZATIONS: Knee Push Up, Elevated Push Up