workout of the day
02.26.2020 Re-Test Day
WOD retest from 1/9/2020
for time
50 cal row
50 wall balls 20/14
Rest 5:00
50 cal row
50 wall balls
Warm Up
Bike/Row 1:00
Russian baby makers x 10 reps
Cossack squats x 10 alternating reps
Bike/Row 1:00
Single side glute bridge x 10/side
Frog pumps x 20 reps
Bike/Row 1:00
Single side DB thrusters x 10/side- light weight
Squat hold x 30 seconds
WOD retest from 1/9/2020
for time
50 cal row
50 wall balls 20/14
Rest 5:00
50 cal row
50 wall balls
Post Test WOD
2-4 rounds
reverse sled pulls x 100 feet Add weight to small sleds with straps.
in between sets complete
10 Banded Tricep Push Downs
10 Banded Bicep Curls
10 Banded Face Pulls
10 Banded Upright Rows
https://www.instagram.com/p/B8mFjTPlXWF/
01.09.2020 Test Set
WOD: Test Set we will repeat this set next month
goal is to work at or close to your 100% on both rounds
try to make the wall balls unbroken or in as few sets as possible.
50 cals row
50 wall balls
Rest 5:00
50 cals row
50 wall balls
Post WOD conditioning
2 sets of
scap pull ups x 5
scap push ups x 5
strict pull ups x 5-7
push ups x 5-7
Warm Up
2 rounds:
250m row
KB halos x 5 each direction
KB strict press x 5 each side
KB windmills x 5 each side
Bottoms up KB carry x 50 feet each side
KB racked reverse lunges x 6 each side
Mobility:
hip hurdles over 2 KBs x 10 reps/side
box stretch with PVC x 5 exhales
deep squat progressions x 10 reps
25 feet perfect walk stretch
Skill: Strict press
4 sets of 6 reps
start at a light load and move up to something moderate
WOD: Test Set we will repeat this set next month
goal is to work at or close to your 100% on both rounds
try to make the wall balls unbroken or in as few sets as possible.
50 cals row
50 wall balls
Rest 5:00
50 cals row
50 wall balls
Post WOD conditioning
2 sets of
scap pull ups x 5
scap push ups x 5
strict pull ups x 5-7
push ups x 5-7
January Monthly Challenge
Day 9- 18 walking lunges each side