workout of the day
12.13.18
WOD
16:00 EMOM
odd mins- 5 OHS @ 60% + 2 Bar muscle ups/ 4 ring dips/ 4 static dips
even mins- 8 burpee box jump overs 24/20"
*OHS must be taken from the floor
Warm up
400 Meter Light Row into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers
then...
2 sets of:
1 length of the gym quadruped crawl https://www.youtube.com/watch?v=OA23BcPrFxM
1 length of the gym each direction lateral plank walks https://www.youtube.com/watch?v=1oOWVaajW9I
1 length duck walk https://www.youtube.com/watch?v=e5lPjg0GhFM
Primer:
3 rounds
snatch grip RDL x 6-8 reps- take 5 seconds to lower the bar with great form- tight chest and lats
rower pike ups x 10 reps- use your core to pull your legs up to a pike position (feet are on the rower seat, hands are on the floor)
hanging MB hamstring curls x 8-10 reps https://www.youtube.com/watch?v=80W49f3eBsQ&feature=youtu.be
Racked bar muscle up drill with bands: *just perform the first drill from the video https://www.instagram.com/p/Bm95TYehkuP/
WOD
16:00 EMOM
odd mins- 5 OHS @ 60% + 2 Bar muscle ups/ 4 ring dips/ 4 static dips
even mins- 8 burpee box jump overs 24/20"
*OHS must be taken from the floor
09.05.18
WOD
15:00 AMRAP
80m (pylon and back) sled push light or no weight - no stops
20m (2 sections of concrete, out and back) dual KB OH carry
6 TTB
200m run
5 alternating pistols- optional weighted pistol or sub Cossack squats
Warm Up
https://www.youtube.com/watch?v=pL_ywlJUOQ0
KB Deadlift + Cook Squat x 5
Lateral Box Step Ups x 5 each way
Single Arm Down Dog x 5 each
Push Up Position Leg Swing x 5 each
Transverse Plane KB Swing x 10 each side
Bottoms Up Carry x 40m each arm
Prone T + Y + Angel x 5 + 5 + 5
Turkish Get Up (bottoms up) x 2 each side
Primer:
min 1: Hanging MB hamstring curls x 10 reps https://www.youtube.com/watch?v=80W49f3eBsQ&feature=youtu.bemin 2: 14 wall facing shoulder taps- sub taps while in the pike position from a box
min 3: 10 KB half kneeling bottoms up press (5/arm)
then...
KB rack complex - complete 4 complexes with 60 seconds rest
KB front rack reverse lunge R
KB front rack step up R
KB front rack reverse lunge L
KB front rack step up L
WOD
15:00 AMRAP
80m (pylon and back) sled push light or no weight - no stops
20m (2 sections of concrete, out and back) dual KB OH carry
6 TTB
200m run
5 alternating pistols- optional weighted pistol or sub Cossack squats