WOD

cabin pressure

Tuesday – December 18, 2018 - 181218 Context: Practice – Skill practice is the most important time to improve technique Dynamic Warm Up Option: 2 min row/airdyne or jump rope, then 3 sets of 10 Russian kb swings, 10 kb overhead squats or front squats, 100' suitcase carry, then 5,4,3,2,1 with the [...]

helen

Monday – December 17, 2018 - 181217 Context: Mental Toughness – Push hard to go unbroken as much as possible every round Dynamic Warm Up Option: 3 sets of 5 push-ups, 5 reverse lunge steps per leg, 5 ring rows, 5 golf ball pick-ups per leg, 1 crab bridge for 10s. Then [...]

harry, ron, and hermione

Saturday – December 15, 2018 - 181215 Context: Practice – Staying ‘present’ during your workouts. Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: shoulder Skill Practice Warm Up: none Strength: none Super Set: none Metabolic Conditioning: “Harry, Ron, and Hermione“ For time - Teams of 3 100 hip extensions (or medball [...]

back in black

Friday – December 14, 2018 – 181214 Context:  Competition – Average score of the girls against average score of the boys each class. Closest team to 13 minutes (under or over) wins. Dynamic Warm Up Option: 2 sets of 10 reverse lunge steps, 10 sit ups, 10 sit ups, 10 [...]

repel boarders

Thursday – December 13, 2018 – 181213 Context: Practice – When to lower a heavy bar to the shoulders, and when to drop Dynamic Warm Up Option: 400m run with med ball or 3 min jump rope, then 3 sets of 5 ring rows, 5 push-ups, 10 air squats, then [...]

hot pants

Wednesday – December 12, 2018 – 181212 Context: Practice – Overhead carries, shoulder mobility, and hip mobility Dynamic Warm Up Option: 3 sets of 5 push ups, 5 reverse lunge steps per leg, 5 ring rows, 5 golf ball pick ups per leg, 1 crab bridge for 10s. Then 3 [...]

burnt rubber

Tuesday – December 11, 2018 – 181211 Context:  Competition – Why being thoroughly warmed up before a short metcon is important. 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, [...]

hot gristle

Monday – December 10, 2018 – 181210 Context: Practice – Pacing when doing minute intervals Dynamic Warm Up Option: 2 sets of: 10 ring row, 10 push-ups, 10 lunge steps, 30s plank. Then 2 sets of 10 kb swings, 10 goblet squats Mobility/Activation/Prehab: shoulder Skill Practice Warm Up: Spend 8 minutes working up to [...]

duel at dawn

Saturday – December 08, 2018 - 181208 Context: Practice – Using the hook grip for snatches Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: hip Skill Practice Warm Up: none Strength: none Super Set: none Metabolic Conditioning: “Duel at Dawn“ AMReps as possible in 12 minutes, 1 min rest, 12 min, count wall ball (only) 10 round trip [...]

buffalo billy

Friday – December 07, 2018 – 181207 Context: Practice – Using your abs during strict chin ups. Dynamic Warm Up Option: 200m jog with medball or 2 min airdyne, then 3 sets of 10 wall ball, 10 kb SDHP or one handed muscle cleans, 10 squat jumps, 10 ring rows, Then 3 sets [...]