WOD

learn to fly

Friday – November 16, 2018 - 181116 Context: Practice – power cleans and box jump similarities Dynamic Warm Up Option: 3 rounds of 20-30m farmer carry, 10 goblet squats, 10 'halos', 10 ring dips or ring push-ups, 15 jumping jacks Mobility/Activation/Prehab: hip Skill Practice Warm Up: Spend 6 minutes working up to a challenging [...]

spoonman

Thursday – November 15, 2018 - 181115 Context:  Competition – Pick a partner to ‘combine’ scores with. Teams with their average time closest to 9 minutes “win”. Dynamic Warm Up Option: 3 sets of 10 sit ups with legs straight, 10 goblet squats, 10 scap pull ups, 2 crab bridges. Then 5,4,3,2,1 with [...]

jewel in the dark

Wednesday – November 14, 2018 - 181114 Context: Practice – What are your abs doing on each movement Dynamic Warm Up Option: 2 sets of 10 jumping squats, 10 sit ups, 10 ring rows, then 3 sets of 5 with a kettlebell: straight leg deadlift, goblet squat, Russian swing, reverse lunge step (5 [...]

pointman

Tuesday – November 13, 2018 - 181113 Context: Practice – Test your max, but only count it if your form is perfect. Dynamic Warm Up Option: 2 min jump rope, then 3 rounds of 10-20m single arm OH carry (each arm), 10 ring rows, 10 push ups, 10 side lunges, 10 hollow rocks, [...]

dt

Monday – November 12, 2018 – 181112 Context:  Competition – Have a plan for breaking this up, and stick with the plan as long as possible. Dynamic Warm Up Option: 2 min row or airdyne, then 2 rounds of 10 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of [...]

phineas & ferb

Saturday – November 10, 2018 - 181110 Context: Practice – Let your partner do more of what they are good at Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: shoulder Skill Practice Warm Up: none Strength: none Super Set: none Metabolic Conditioning: “Phineas and Ferb" 25 minute AMRAP (as many rounds as possible) (with a partner, split [...]

cold sweat

Friday – November 9, 2018 - 181109 Context: Practice – Make sure you are practicing form during the dynamic warm ups! Dynamic Warm Up Option: 3 rounds: 10 goblet squats, 3 inch worms, 3 crab bridge, 8-12 hollow rocks. Then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), [...]

rocky bulldog

Thursday – November 8, 2018 - 181108 Context: Practice – Push yourself to go ‘higher’ and ‘heavier’ than you might normally go (at least for the first round or two). Dynamic Warm Up Option: 200m run with medball or 2 min jump rope, then 3 rounds of 8 squat jumps, 8 push-ups, 5 deadbug [...]

sickle & hammer

Wednesday – November 7, 2018 - 181107 Context: Practice – Don’t get sloppy with the snatches in the metcon. Keep the form beautiful. Dynamic Warm Up Option: 3 rounds: 8 ring rows, 8 push-ups, 8 goblet squats, 2 crab bridges, 2 inch worms, then 3 sets of 5 with an empty bar straight [...]

canteen medals

Tuesday – November 6, 2018 - 181106 Context: Practice – Make sure you understand good rowing form and pacing Dynamic Warm Up Option: '"Moscow" KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob [...]