10.03.2021 Swim WOD

Every 5:00 for 20:00

100 yard swim

6 DB reverse lunges

6 DB thrusters

6 DB devil’s press

you will work with one DB and alternate sides

05.22.2020

Warm up
3 sets
Dual bottoms up KB rack carry x 30 seconds
Single arm scap push up x 8/arm
Child's pose single arm reaches x 15 sec/arm
Dual KB shrug x 12 reps with a 1 sec pause at top

Super set
3 sets
half kneeling barbell press @ 20X0 4-5 reps/knee- at home DB press
KB sumo DL x 10 reps @ 30X1


WOD
"Encore"

On 5:00 for 2 rounds
21 lateral hops over the DB
12 DB thrusters or barbell 95/65 75/55
21 lateral hops over the DB
9 DB clean & jerk or barbell 95/65 75/55
21 lateral hops over the DB
6 devil's press with DBs

then
on 5:00 for 2 rounds
6 devil's press
21 lateral hops over the DB
9 DB clean & jerk
21 lateral hops over the DB
12 DB thrusters
21 lateral hops over the DB


Post WOD
2 rounds- not timed- cool down
QL walks x 10 forward and 10 backwards https://www.instagram.com/p/B8KaFgxljE-/
10 reps cat/camels (cows)
10 reps child's pose to cobra

08.17.19 Bring a Friend Day- DUMB buddy wod

Bring A Friend Day

DUMB Buddy WOD
30 Minute AMRAP
50 Dumbbell Front Squats
50 Dumbbell Shoulder to Overhead
50 Alternating Front Rack Lunges
50 Devils Press
50 Box Step Overs 24/20

RX 40/30
Scaled 30/20

One partner works while the other rests

*Lunges may be forward or backwards, no walking.
**Box step overs may be completed with dumbbells held in suitcase or front rack positions

03.22.19

Warm Up:
2:00 of choice cardio
then..
6:00 rotation of stations

min 1: DB suitcase RNT reverse lunges x 6 reps each side https://www.youtube.com/watch?v=wDoNvVG7PjU
min 2: KB rack lateral step ups x 6 reps each side https://www.youtube.com/watch?v=dMbbJg2ZVOo
min 3: Thera-band pull aparts x 10 + TheraBand diagonals x 5 each side




Mobility: https://www.instagram.com/p/BtmCfa-jx6r/

1. In all 4's position, pull your arm under and across your body until you feel a good stretch. Hold 5-10 secs.
(thread the needle) Perform 3 sets of holds each side.

2. PVC modified prayer stretch- hold the PVC in a "v" position with your elbows in close. Place your arms on a bench and drop your chest to the ground while you feel a stretch in the back. Hold for 10 seconds. Perform 5-10 reps.


Skill: front squats
6 sets of 2 reps @ 80%
then one set of max reps @ 60%


WOD

5 RFT
 30 DB hop overs
10 Devil's press 40/30 35/20

01.23.19

Warm Up
Rowling- You get 5 tries to row to a perfect 100m. No short pulls- all pulls need to be full extension. The rower must stop completely to get your score. Perform 2 burpees for every meter over or under the perfect 100!


Squat Mobility warm up- https://www.instagram.com/p/BsRGyUeH-po/

1. quadruped rock back x 10
2. quadruped knee extensions x 10
3. alternating single leg RDLs x 10 each side
4. hand assisted squats- hold on to the rig x 10
5. goblet squats- slow down, fast up tempo x 10
6. banded pull thrus x 10
7. seated box jumps x 10



Skill: front squats- tempo
3 second descend
3 second pause
1 second up
3 sets of 4 reps heavier then last time (1/11/19)


Primer for pull ups or bar muscle ups
Establishing the hollow position-

1. https://www.instagram.com/p/BnnY5gnBCQa/
  Use a band with both feet in it and while pushing against the bar, pull yourself into a hollow position.

2. https://www.instagram.com/p/BpvuKp-h50f/
Use a band with both feet in it and push away into the hollow and then pull up, getting chin over the bar
And on this video (2nd drill shown)- use a box under the rig. Hang in the active hang position. While pushing against the bar to the hollow, move your feet up the box. Hold the hollow, then return to active hang.

3. https://www.instagram.com/p/Boc8hJnhTsc/
Use a racked barbell with bands and perform the banded bar muscle up drill. Your only job is to keep your arms straight.

WOD- this is a heavier wod with small reps and high skill level
For Time
1 DB devil's press + 1 burpee pull up or burpee bar muscle up
2 DB devil's press + 2 burpee pull ups
3 DB devil's press + 3 burpee pull ups
4 DB devil's press + 4 burpee pull ups
5 DB devil's press + 5 burpee pull ups

* go a little bit heavier on the DBs since the reps of small
**go with seated pull ups from a racked barbell
*** devil's press is a burpee with hands on the DBs then you get up and swing the DBs between the legs and press then up overhead.