workout of the day
08.03.2022
WOD
"Fran"
21-15-9
thrusters 95/65
pull ups
Warm Up
Thoracic flow
https://www.instagram.com/p/CMu-DT1lE_g/
10 Yoga Push-Ups
10 Under Switch to Single Arm Bridge
10 Alt Squat and Reach
10 Alt Perfect Stretch
10 Prone swimmers
Hip flow
4 reps each movement
1. 90/90 hip switches
2. straight leg swings/side
3. deep squat thoracic rotations
4. deep squat internal knee rotations
5. deep squat internal knee rotation to a sit back on the heel with a flat foot
Strength
Every 90 seconds for 5 sets
1 front squat @ 85%
WOD
"Fran"
21-15-9
thrusters 95/65
pull ups
Accessory Set
2-3 times
10 deadbugs
10/side Turkish sit ups
side plank x 30 seconds/side
02.13.2020
WOD
For Time
3 rounds
round one:
14 (7/side) tall kneeling to standing with KBs front racked https://www.youtube.com/watch?v=gzNHWAOVcH0 35/26 26/18
20 KB swings 53/35
300m row
round two:
14 tall kneeling to standing
30 KB swings
400m row
round three:
14 tall kneeling to standing
40 KB swings
500m row
Warm Up
10 cals bike or row
5 deep squat progressions
10 cals bike or row
60 seconds over/under a band across the rig
10 cals bike or row
5 deep squat progressions
30 seconds bear crawl
Super Set x 3 sets
single leg posted RDLs x 10 each side with tempo 3111
deadbugs- slowly- x 10/side
Skill: sumo deadlifts https://www.instagram.com/p/B8AFYVBBzFs/
Key points:
Sit back
Knees out
Chest up
Push through heels
Be patient off the floor - especially important with sumo
Fairly vertical shins form front and side views
Bar skims legs
Leg press off the floor
8-6-4-2-2 reps
50%,60%,70%,80%,85%
WOD
For Time
3 rounds
round one:
14 (7/side) tall kneeling to standing with KBs front racked https://www.youtube.com/watch?v=gzNHWAOVcH0 35/26 26/18 or use DBs
20 KB swings 53/35
300m row
round two:
14 tall kneeling to standing
30 KB swings
400m row
round three:
14 tall kneeling to standing
40 KB swings
500m row