workout of the day
09.26.2023
WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats 150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run
Toes to bar skills- follow the steps below after watching the video
https://www.instagram.com/p/B2qU2QHgG3x/
kip shape drill- hanging on the bar with legs against the box- press into a hollow and then arch position. Push down on the bar. x 5 reps
kip shape drill with a band x 5-8 reps
kip swings x 5 reps- no assistance
knee raise drill from box x 10 reps
toes to PVC pipe for targe
Key Points:
1. Pull into hollow as hips hinge into pike
2. Pull down on bar through entire skill to create tension
3. Palms press down on rig, lats fully engaged
4. Neutral head
5. Drive heels down and back fast to repeat next rep
WOD
"Sandstone"
15:00 AMRAP
5 sandbag squats 150/100/70
6 burpee box get overs 48/40"
7 TTB
200m run
03.31.2022
WOD
"Back to Back"
15:00 EMOM
min 1- shoulder to overhead x 8 reps 135/95 115/75 95/65
min 2- burpee box get overs x 8 reps 48"/40"
min 3- KB swings x max reps* for 45 seconds 53/35
*record reps*
Warm up
2 sets
1:00 row
20 banded lat pull downs
10 DB strict press
10 DB windmills
Lats to Fly
20 reps prone PVC lift offs
then
3 sets
A. 10 x hollow rower sliders- begin in hollow body, feet on the seat of the rower, and open and close shoulders to gain movement. Do NOT bend or pike at hip or sage in the middle. Fingers spread and hands turned about 5-10 degrees
B. 10 x hanging active shrugs for pull up strength- full grip on the pull up bar, hands just outside the shoulders. Active means create space between our ears and our shoulders by pulling the bar down. Ribs are tucked.
Strength
3 sets of 8 reps seated Z-press
3 sets of 8 reps each side DB curls
WOD
"Back to Back"
15:00 EMOM
min 1- shoulder to overhead x 8 reps 135/95 115/75 95/65
min 2- burpee box get overs x 8 reps 48"/40"
min 3- KB swings x max reps* for 45 seconds 53/35
*record reps*
11.27.2021 Partner WOD
WOD
"Get Up"
with a partner
25 burpee box get overs 48/40"
35 cal bike
50 sit ups
25 pull ups or 20 C2B pull ups or 15 bar muscle ups
50 sit ups
35 cal bike
25 burpee box get overs 48/40"
Warm Up
3 sets
5 each side PVC over/unders each person
10 each side hip flexor kicks
5 deep squat walk outs to a plank
5 each side thoracic rotations
5 kip swings
WOD
"Get Up"
with a partner
25 burpee box get overs 48/40"
35 cal bike
50 sit ups
25 pull ups or 20 C2B pull ups or 15 bar muscle ups
50 sit ups
35 cal bike
25 burpee box get overs 48/40"
Post WOD abs
3 sets
30 seconds work, 30 seconds rest
1. Turkish sit ups- 1 or 2 DBs
2. Hollow flutter kicks
3. Tall plank forward reaches to DB