WOD

Dog is my Copilot

Saturday – April 21, 2018 - 180421 Context:  Practice – The connection between grip strength and deadlifts Dynamic Warm Up Option: 100m run with medball sharing with partner or 2 min jump rope. Then 2 sets of: 10 ring row, 10 push-ups, 10 lunge steps, 30s plank. Mobility: Hip Skill Practice Warm Up: Spend [...]

Jackie

Friday – April 20, 2018 - 180420 Context:  Competition – Pacing for a PR on a benchmark. Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder press, thruster Mobility: Shoulder [...]

Hall of Mirrors

Thursday – April 19, 2018 - 1804019 Context: Mental Toughness – Building mental toughness by not pacing. Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 5,4,3,2,1 with an empty bar: Jefferson curl, front squat, shoulder press, good morning, back squat. Mobility: Ankle Skill Practice: Spend 6 minutes working on running [...]

Got the Life

Wednesday – April 18, 2018 - 180418 Context: Practice – The difference between the form for snatching heavy and ‘fast’ for metcons Dynamic Warm Up Option: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings on the pull up bar, then 3 sets of 5: snatch grip deadlifts, hang [...]

Russian Bell Ringer

Tuesday – April 17, 2018 - 180417 Context: Practice – Moving with strict form (even on burpees) can still produce intensity Dynamic Warm Up Option: 3 sets of 3 inch worms, 2 crab bridges, 5 push ups, 5 squats, Then 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, [...]

Rogue Bandit

Monday – April 16, 2018 - 180416 Context:  Competition – Getting psyched up for a new PR Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, hang [...]

Black Mamba

Saturday – April 14, 2018 - 180414 Context:  Practice –  using a different movement to maintain the intent of the movement prescribed Dynamic Warm Up Option: Coaches Choice – click here for a playlist of fun warm up games Mobility: Shoulder Skill Practice Warm Up: none Strength: 2-2-2-2-2-2-2 squat or split snatch (7 sets of 2 [...]

Lost Shore Leave

Friday – April 13, 2018 - 180413 Context: Practice – Practicing the movements in the warm ups to improve form. Dynamic Warm Up Option: "Novo" Kb Warm Up Flow, 2 rounds: 16 single arm single leg deadlift (8L/8R), 12 kb floor press with sit up (6L/6R), 8 goblet squats, 12 kb kickstand rows [...]

Crackerjack

Thursday – April 12, 2018 - 1804012 Context:  Competition – Pacing for your best score (and logging workouts) Dynamic Warm Up Option: 3 sets of 10 ring rows, 10 walking lunge steps (total), 10 sit ups. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the neck presses [...]

Amphibious Landing

Wednesday – April 11, 2018 - 180411 Context: Practice – Why skill work is so important. Dynamic Warm Up Option: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front [...]