workout of the day
04.10.2023
WOD
"Carry On"
3 rounds for time
20 single DB overhead walking lunges 50/35 35/20
20 sit ups
20 DB alternating snatches 50/35 35/20
100 feet bear hug sandbag carry 100/70/50
Strength
Wendler week 1 round 2
Strict Press
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers
WOD
"Carry On"
3 rounds for time
20 single DB overhead walking lunges 50/35 35/20
20 sit ups
20 DB alternating snatches 50/35 35/20
100 feet bear hug sandbag carry 100/70/50
03.11.2020
WOD
Sandbag only wod
Buy In: 200 feet (4 lengths of the gym) bear hug SB carry
10-8-6-4-2
S2OH
Squats
Reverse lunges
Cash Out: 200 feet bear hug SB carry
**you may carry a heavier sandbag than what you do on the wod**
Warm-Up.
Two sets of:
Perform 30 seconds on each side of the following movements… (1:00 per station)
*Station 1 – Banded Palloff Hold https://www.youtube.com/watch?v=0QqFteXadFM
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Half kneeling to standing- front rack KBs- light load https://www.youtube.com/watch?v=gzNHWAOVcH0
Mobility:
shoulders https://www.instagram.com/p/B8UUjRynjdL/
[1] Alternating Bottoms Up KB Press'⠀x 5/side
[2] KB Arm Bars (spice it up by going bottoms up)⠀x 30 second hold
[3] Half Kneeling KB Windmills⠀x 10/side
Skill: Overhead Triple
5 rounds of:
In 2 Minute complete 3 Rounds of:
1 Strict Press
1 Push Press
1 Push Jerk
start at 50-55% your 1RM strict press and build load
WOD
Sandbag only wod
Buy In: 200 feet (4 lengths of the gym) bear hug SB carry
10-8-6-4-2
S2OH
Squats
Reverse lunges
Cash Out: 200 feet bear hug SB carry
**you may carry a heavier sandbag than what you do on the wod**
March Movement: Pull Ups
Strength Work
Option A- trying to get your first strict pull up
ring row negatives x 5 reps with a 5 second negativeDB lateral raises x 10 reps - focus on tempo- slow movement out and back, elbows not locked, no hip swinging, core and lats engaged
Option B- for those who have 3 or more strict pull ups
pull ups negativesx 3-5 reps with a 5 second descendDB pull overs x 10 reps https://www.youtube.com/watch?v=FK4rHfWKEa
Pull Up Work
Option A -Complete 5 sets: 15 second active hollow hold on bar + 5 challenging ring rows with a 2 second count at the top
-Complete 5 sets: feet on the box under rig for 5 toe spot assisted strict pull ups- focus on getting the box set up where you are on your tippy toes and the bar is just under the chin. Stay in a hollow position, rib cage in, lats engaged- active position the entire movement.
https://www.instagram.com/p/B8WxV2WHIsG/
Option B- 5 sets
15 second active hollow hold on rig + 5 strict pull ups
15 second active hollow hold on rig + 4 strict pull ups
continue with one less strict pull ups each round. rest as needed between rounds.