workout of the day
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
02.05.2021
WOD
"Interception"
4 rounds for time
row 20/15 cals
10 thrusters 95/65 75/55 RX+ 115/85
Warm Up
2 rounds
10 cyclist squats
5/side bird dog
10 feet crab walk
3/side inchworm spiderman walk
Mobility
PVC ankle dorsiflexion complex x 8/side
PVC prone lift offs x 10
prone swimmers x 5
quadruped thoracic rotations x 5/side
Gymnastics Focus
5 sets
1:00 accumulate a hold of choice
8-10-12-10-8
V-up pass thrus
WOD
"Interception"
4 rounds for time
row 20/15 cals
10 thrusters 95/65 75/55 RX+ 115/85
Cool Down
1:00 straddle pose
1:00 saddle pose
30 seconds each side thread the needle
1:00 puppy dog pose