02.12.2022 Partner WOD

Warm Up
2 sets
10/7 cals row
20 dead hang from pull up bar
DB bottoms up press x 8 each side
banded hamstring curls x 15


Barbell Complex
3 rounds
3 clean grip RDLs
3 hang power cleans
3 strict press
*first round empty barbell, second round light load, third round at wod weight



WOD
"Work It"
with a partner
alternating rounds
30:00 AMRAP
RX
3 deadlifts 115/85
3 hang power cleans
3 shoulder to overhead
3 pull ups
3 bar muscle ups

Intermediate
3 deadlifts 95/65
3 hang power cleans
3 shoulder to overhead
3 pull ups
3 chest to bar pull ups

Scaled
3 deadlifts 75/55
3 hang power cleans
3 shoulder to overhead
3 ring rows
3 pull ups

12.07.18

Warm Up
Row/Bike 1:00- after each minute get off bike/rower and complete 10 reps of the following:

https://www.instagram.com/p/BqOqcn0FVvX/

1. single leg RDL no weight
2. banded pull throughs
3. split stance reach to toes
4. KB (heavy) deadlift


Mobility:  hollow hold stretches
https://www.instagram.com/p/BqLq2DCgpmq/
1. foam roll T-spine 60 seconds
2. slow tempo cat-cow 8-12 times
3. t-spine flexion with deep exhale 2 sets of 4 breaths
4. bent leg hollow hold- don't go to failure


Bar muscle up from a box https://www.youtube.com/watch?v=bibf3sF_npg&feature=youtu.be

Points of Performance on bar muscle up
1. jump backward, not upward
2. keep arms straight
3. pull actively and throw head over bar
4. pull like you are shaking the rig


WOD
Three rounds for time of:Deadlift x 4 reps (275/205 lbs) or 225/185
Bar Muscle-Ups x 3 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 6 reps (225/185 lbs)  or 205/155
Chest-to-Bar Pull-Ups x 6 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 8 reps (205/155 lbs)  or  185/135
Pull-Ups x 8 reps

Scaled Version

Three rounds for time of:
Deadlift x 4 reps (205/155 lbs)
Chest-to-Bar Pull-Ups x 3 reps  or Pull ups x 3 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 6 reps (185/135 lbs)
Pull-Ups x 6 reps  or Ring rows x 6 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 8 reps (155/115 lbs)
Burpees over the Barbell x 8 reps

01.03.18

Warm up:250m row hang from pull up bar x :30 strict pull ups x 3-5 reps 250 m row kip swings x 5 reps banded lat pull ups x 15 reps then..

With an empty barbell, perform: Clean-Grip Romanian Deadlift x 3 reps Clean Pull x 3 reps Muscle Clean x 3 reps Power Clean x 3 reps Rest as needed; then repeat

Mobility:

Deep goblet squat with a plate- drive over the toes to one side and hold for :10 x 5 reps each Couch stretch x :30 each side Unilateral adduction with a mini band around the ankles- kick leg out to the side 5-10 reps- start with a small single leg squat- kick the other leg out like a fire hydrant stretch

Skill: cleans 5 sets of 1 rep clean pull + 1 rep clean start at 60% and build

then... 3 sets of 2 reps clean segment deadlift perform at 90% with a :02 pause at 1" off the floor, the knee, and mid-thigh

WOD 3 RFT 8 squat cleans 135/95 95/65 16 C2B pull ups- sub pull ups or ring rows 24 cal row

12.15.17

Warm Up 1:00 Slow Bike or Row 1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS- platter position :30s second Samson Stretch each side

all done with an empty barbell

1:00 Moderate Bike or Row 5 Stiff-Legged Deadlifts

5 Muscle cleans

5 Strict presses

5 Kip Swings

30s Moderate Bike or Row 5 Behind the Neck Snatch Grip Presses

5 Power cleans or power snatchs

3-5 Kipping pull ups

Pistol Warm Up 10 reps starting with the foot behind and moving it closer on each rep so that the last rep has the foot wrapped behind the opposite ankle. 10 reps candlestick roll out to both legs or one leg 10 reps (5 each side) sitting on a box and standing out of the pistol- no rolling forward 10 reps (5 each side) stand on the side of the box and lower into a pistol

Barbell Warm Up 5:00 for Ground to overhead movement (clean & jerk or snatches)

WOD 5,4,3,2,1 Ground to overhead 10 C2B pull ups- sub pull ups or sub ring rows 10 Pistols- alternating sides (5 each side)

RX mens- 135/155/175/195/215 womens- 95/105/115/125/135 Scaled mens- 105/125/145/165/185 womens- 75/85/95/105/115