workout of the day
05.16.19- How many?? with partners
WOD 4 stations 20:00 total time- score is total reps completed
Partners- complete each station for max number of reps.
4:00 work, 1:00 transition
station one: how many sled pushes can your team do? 50m push/ 50 m walk next to partner- sled should be empty. Move it quickly. (there is a white spray painted line outside near the end of our building. The distance from our start line is 50m)
station two: how many times can you throw a sandbag over a racked barbell? The barbell should be above hip height. Use the Rogue bags or the wreck bags. You throw over then your partner throws back.
station three: how many thrusters can you do? 115/80 95/65 . One work, one rest.
station four: how many times can you laterally throw the medicine ball to your partner? MB 20/14#. Minimum distance between the two partners should be 8 feet- just one inch off the width of our floor mats per person.
Warm Up
3 sets of
5 broad jumps
10 rower pike ups- feet on the seat, hands on the floor
6-8 half kneeling landmine press/ arm- empty bar then light load
Mobility: T-spine https://www.instagram.com/p/BxD6I7LhtnE/
1. 8/side x split stance t-spine rotations
2. 6-8 reps scap push up plus to bent knee downward dog
3. 8/side x spiderman rotations off MB
Skill: strict press
6:00 EMOM
3 reps every minute @ 60-65%
WOD 4 stations 20:00 total time- score is total reps completed
Partners- complete each station for max number of reps.
4:00 work, 1:00 transition
station one: how many sled pushes can your team do? 50m push/ 50 m walk next to partner- sled should be empty. Move it quickly. (there is a white spray painted line outside near the end of our building. The distance from our start line is 50m)
station two: how many times can you throw a sandbag over a racked barbell? The barbell should be above hip height. Use the Rogue bags or the wreck bags. You throw over then your partner throws back.
station three: how many thrusters can you do? 115/80 95/65 . One work, one rest.
station four: how many times can you laterally throw the medicine ball to your partner? MB 20/14#. Minimum distance between the two partners should be 8 feet- just one inch off the width of our floor mats per person.
06.28.18
Warm Up3 Sets - 6-8 Single Leg Kettlebell Deadlift/leg- KB in each arm at your side
20 Frog Pumps https://www.youtube.com/watch?v=7IVoH7E4rWo&feature=youtu.be&utm_source
15sec Single Arm Ring Plank per Arm https://www.youtube.com/watch?v=_Iev7PLP6QY&feature=youtu.be&utm_source
10 Single Leg Box Step Down/leg (low box 8-12")https://www.youtube.com/watch?v=S5onhmaz_nQ&feature=youtu.be&utm_source
Skill: Back squat cluster sets @ 80-95%
1.1; rest 15sec between singles with the bar on the rack; 5 sets; rest 2mins between sets.
(build weight with each set -in this case, you will perform 1 tough rep, place the bar on the rack for 15sec, then perform your second tough rep of the set. Each set has 2 reps that are performed at tough loads, but the break in between reps ensure quality as compared to doing them back to back without a break.)
WOD 4 Rounds- not timed 5 tire flips 10 (5 each side) lateral med ball throws to brick wall 5 strict TTB or slow leg raises from the floor to the rig and back