workout of the day
06.01.2022
WOD
"It's a Long Day"
21-15-9
wall balls 20/14
TTB
thrusters 75/55
box jumps 24/20"
KB swings 53/35
time cap 22:00
Warm up
2 sets
10 box step ups
10 scap pull ups
10 kipping swings
5 barbell front squats
5 barbell strict press
100m run
Strength
super set x 3
10 DB lateral raises- dual
8 Pendlay row https://youtu.be/ezrZnmjZTR4
10 DB bench press- dual
WOD
"It's a Long Day"
21-15-9
wall balls 20/14
TTB
thrusters 75/55
box jumps 24/20"
KB swings 53/35
time cap 22:00
03.03.2021 Team of 3
WOD
"Jelly Roll"
Team of 3- waterfall style
200m row
9 S2OH 135/95 115/75 95/65
once the first person finishes the row, the second person starts. Each person keeps up this pace until three rounds are completed per person on the team- a total of 9 rounds. You cannot pass a teammate.
Warm Up
2 Rounds For Quality
Spiderman lunge + reach x 5-7 each side
Side Plank on Elbow x 20 seconds per side
Crab Walk x 20 seconds
Samson Walking Lunge x 5-7 each side
Strength
Body Composition- 3 sets
A. Pendlay row: 30X1; 10-12 reps https://youtu.be/ezrZnmjZTR4
B. Strict dips (use two boxes): 2020; 10-12 reps https://youtu.be/FQc7whdE5FI
C. Supinated grip body row: 30X0; 12-14 reps https://youtu.be/zbLAEQ3e9gw
WOD
"Jelly Roll"
Team of 3- waterfall style
200m row
9 S2OH 135/95 115/75 95/65
once the first person finishes the row, the second person starts. Each person keeps up this pace until three rounds are completed per person on the team- a total of 9 rounds. You cannot pass a teammate.
Gymnastics Challege
10 wall walks- quality here!
challenge: hold the top of the handstand for 5 seconds
11.20.2020
WOD
"Trip Advisor"
3 rounds for time
10 SDLHP 115/75 95/65 75/55
20 DB reverse lunges (10/side) 50/35 35/20
10 front squats
20 DB step ups (10/side)
10 push press
20 DB ground to overhead
Warm Up
2 rounds
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms
Primer
3 sets
ring rows x 10 @ 2111- elevate feet for an extra challenge
reverse snow angels x 15 reps- move slowly
KB overhead carry x 30 seconds each side
Strength
3 sets of each
Part One- switch off with a partner
A. Bench press x 10-12 reps @ 31X0
B. Pendlay row x 10-12 reps @ 30X1 https://youtu.be/47aPSgWVzno
Part Two- switch off with a partner
A. Strict box dips x 10-12 reps
B. Body row x 12-14 reps @ 30X0 https://youtu.be/Y0wZVlaspU0
WOD
"Trip Advisor"
3 rounds for time
10 SDLHP 115/75 95/65 75/55
20 DB reverse lunges (10/side) 50/35 35/20
10 front squats
20 DB step ups (10/side)
10 push press
20 DB ground to overhead