workout of the day
02.02.19 "Clean Balls'
Make up Strength/Skill
WOD- grind it out with a buddy. Higher reps so be aware of the weights
'Clean Balls'
with a partner- one work, one rest
For Time
40 power cleans 115/75 95/65 75/55
100 wall balls 20/14
30 power cleans 155/105 115/75 95/65
75 wall balls
20 power cleans 185/125 135/95 115/75
50 wall balls
10 power cleans 205/135 155/105 135/95
25 wall balls
Make up Strength/Skill
WOD- grind it out with a buddy. Higher reps so be aware of the weights
'Clean Balls'
with a partner- one work, one rest
For Time
40 power cleans 115/75 95/65 75/55
100 wall balls 20/14
30 power cleans 155/105 115/75 95/65
75 wall balls
20 power cleans 185/125 135/95 115/75
50 wall balls
10 power cleans 205/135 155/105 135/95
25 wall balls
10.24.18
WOD
Partners
complete 100 reps of the complex
3 reps KB swing 53/35
2 goblet squats
1 KB push press right
1 KB push press left
*KB can't touch the floor, hand off the KB and run a 400m- go until 100 reps are complete
Warm Up
3 Sets
6 Half Kneeling Bottom Up Kettlebell Press/arm
12 Side Plank Rotations/arm https://www.youtube.com/watch?v=RXlHKL_NEN8
6 KB hike, swing and park drills
Mobility: shoulder work
tall kneeling with light DB each hand- extend arms straight out, then to a letter T (lateral) and back to extended in front and then arms down at sides. x 8-10 reps
draw the arrow- use a yellow mini-band and extend arms out in front of the face while grabbing the band and pulling it apart. Then bring one hand back towards the ear while the other hands stays out front. Move the hand back out to extension and repeat with the other side.(like drawing an arrow on a bow) x 8 reps each side
kneeling in a lunge position use an orange band on the rig to perform banded single arm rows. If the right leg is out in front, row with the left arm. x 8-10 reps each side
WOD
Partners
complete 100 reps of the complex
3 reps KB swing 53/35
2 goblet squats
1 KB push press right
1 KB push press left
*KB can't touch the floor, hand off the KB and run a 400m- go until 100 reps are complete
09.22.18
WOD
Partners- you decide who does what
For Time
20 power cleans or 20 squat cleans 135/95 115/75 95/65
30 step ups with weight or 30 box jumps 24/20" 25/15# plate
20 back squats or 20 front squat 135/95 115/75 95/65
30 alternating pistols or 30 alternating Cossack squats
20 ring rows or 20 pull ups
*after each exercise perform 100m (pylon and back) farmer carry 53/35 - both partner work on this at the same time
otherwise one work, one rest
Make up Strength/Skill
WOD
Partners- you decide who does what
For Time
20 power cleans or 20 squat cleans 135/95 115/75 95/65
30 step ups with weight or 30 box jumps 24/20" 25/15# plate
20 back squats or 20 front squat 135/95 115/75 95/65
30 alternating pistols or 30 alternating Cossack squats
20 ring rows or 20 pull ups
*after each exercise perform 100m (pylon and back) farmer carry 53/35 - both partner work on this at the same time
otherwise one work, one rest