workout of the day
09.17.2021
WOD
"Joker"
with a partner
20 rounds for time
100m run
4 burpees
6 pistols or 6 touchdown squats (3 each side)
Each person needs to complete one full round before switching
Strength
HOLDS
accumulate 90 second hold on each of the following (don't move onto the next hold until you have success in the first hold)
1. hang on rig in a hollow position
2. top of push up support hold in a hollow
3. superman "arch" on the floor
4. handstand hold with long, tight lines
Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols
OR try these reverse lunge without the back foot touching the ground
https://www.instagram.com/p/BwZoiboAlD8/
WOD
"Joker"
with a partner
20 rounds for time
100m run
4 burpees
6 pistols or 6 touchdown squats (3 each side)
Each person needs to complete one full round before switching
07.27.2020
WOD
"Raspberry"
Every 8:00 for 32:00
Run 500m- all around the building plus the 100m fence and back
12 HSPU or sub box piked hspu
200m farmer carry- moderate load so you don't have to drop many times
40 second hold- users choice (plank, handstand, squat, L-sit, lunge, pistol)
Warm Up
2 rounds1
0 seated plate strict presses
5 sumo inchworms
5/side plank reach thrus
4-5 each side perfect stretch walk
Mobility: shoulder flow by Marcus Filly
https://www.instagram.com/p/BiPe2a0h40w/
WOD
"Raspberry"
Every 8:00 for 32:00
Run 500m- all around the building plus the 100m fence and back
12 HSPU or sub box piked hspu
200m farmer carry- moderate load so you don't have to drop many times
40 second hold- users choice (plank, handstand, squat, L-sit, lunge, pistol)
03.27.2020
WODFor Time
20 Burpees
30 DB snatch
40 DB overhead squats
800m run
Warm Up
2 rounds
10/side leg swings
10 high knees
10 butt kicks
5/side groiners
4/side perfect stretch walk
A. snatch upper cut drill x 10 reps
https://www.instagram.com/p/B7kI5ozJ_YO/
B. every 1:00 for 10:00 (6 reps for each minute)
2 tall snatch
2 mid-thigh snatch
2 squat snatch
WOD
For Time
20 Burpees
30 DB snatch
40 DB overhead squats
800m run
Core Conditioning
3 sets of
side plank leg lifts x 8 + 20 second hold right side
side plank leg lifts x 8 + 20 second hold left side
supermans x 15 reps
03.14.2020 Bring A Friend Day- partner wod
Bring A Friend Day
Make up Strength/Skill
WOD: Partners
5 rounds each person- relay style
*one works through entire round while the other holds
15 KB sumo deadlifts 70/53
10 slam balls 30/20
5 goblet squats 53/35
*hold per round:
a. squat hold
b. plank hold
c. wall sit
d. hollow hold
e. handstand hold
Bring A Friend Day
Make up Strength/Skill
WOD: Partners
5 rounds each person- relay style
*one works through entire round while the other holds
15 KB sumo deadlifts 70/53
10 slam balls 30/20
5 goblet squats 53/35
*hold per round:
a. squat hold
b. plank hold
c. wall sit
d. hollow hold
e. handstand hold