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.
05.03.19
WOD
For Time
20 sandbag step ups 24/20"
20 (10/side) hammer strikes on tire
10 sandbag over the shoulder
40 sandbag lateral hop overs
10 sandbag over the shoulder
20 hammer strikes
20 sandbag step ups
40 sandbag lateral hop overs
Warm Up
3 rounds
5/side shoulder taps
5/side pallof press
10/side KB swings
50 feet single arm overhead KB carry
Mobility: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)
Glute bridge V walk out x 6 reps
Shrimp squats x 12 reps ( 6 each side)
Skill:
front rack box squats- heavy load for 6 reps
Build to your heavy load in 4 sets.
WOD
For Time
20 sandbag step ups 24/20"
20 (10/side) hammer strikes on tire
10 sandbag over the shoulder
40 sandbag lateral hop overs
10 sandbag over the shoulder
20 hammer strikes
20 sandbag step ups
40 sandbag lateral hop overs
11.22.18- Thanksgiving- 8am wod only
WOD
Team of 4
each team will complete 4 x 4:00 AMRAP with 1:00 transition
Score is the total reps for all stations
station one: python squats- all 4 team members must work together
Teams will need to lift the worm to the shoulder and squat together. Team will be required to switch shoulders with the worm every 10 reps.
station two: farmer carry and assault bike- 2 team members per exercise KB 53/35#
Two team members will carry a KB in each hand for 25'. Each section of 25' counts for one rep.
Two team members will bike for calories.
Teammates can switch tasks only once during the 4:00.
station three: sandbag over the bar- 2 team members work together while 2 rest
Two team members work together to lift a Rogue marshmallow sandbag over a racked barbell. One team member lifts the sandbag over the barbell while the other team member waits to lift it and throw it back. Each lift over the bar counts as a rep. Team members can switch out at any point.
station four: barbell synchronized push press- 2 team members work together while 2 rest 95/65#
Two team members must synchronize the barbell push press so that the lockout is together. Each synchronized push press counts as one rep- not two! Team members can switch out at any point.
WOD
Team of 4
each team will complete 4 x 4:00 AMRAP with 1:00 transition
Score is the total reps for all stations
Station ONE: python squats- all 4 team members must work together
Teams will need to lift the worm to the shoulder and squat together. Team will be required to switch shoulders with the worm every 10 reps.
Station TWO: farmer carry and assault bike- 2 team members per exercise KB 53/35#
Two team members will carry a KB in each hand for 25'. Each section of 25' counts for one rep.
Two team members will bike for calories.
Teammates can switch tasks only once during the 4:00.
Station THREE: sandbag over the bar- 2 team members work together while 2 rest
Two team members work together to lift a Rogue marshmallow sandbag over a racked barbell. One team member lifts the sandbag over the barbell while the other team member waits to lift it and throw it back. Each lift over the bar counts as a rep. Team members can switch out at any point.
Station FOUR: barbell synchronized push press- 2 team members work together while 2 rest 95/65#
Two team members must synchronize the barbell push press so that the lockout is together. Each synchronized push press counts as one rep- not two! Team members can switch out at any point.