WOD

Kashmir

Monday – July 16, 2018 - 180716 Context: Practice – Breaking things up to save the grip Dynamic Warm Up Option: '"Moscow" KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 bootstrappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob - VIDEO Mobility/Activation/Prehab: Shoulder Skill [...]

Alexander’s Gordian Knot

Saturday – July 14, 2018 - 180714 Context: Practice – Work out a plan with your teammates ahead of time. Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Hip Skill Practice Warm Up: none Strength: none Super Set: none Metabolic Conditioning: “Alexander's Gordian Knot” 30 minute AMRAP (as many rounds as possible) - Teams of 3, one [...]

Cindy

Friday – July 13, 2018 - 180713 Context:  Competition – Use the clock to pace your rounds. Dynamic Warm Up Option: 3 sets of 50 single unders or 30 double unders, 10 push ups, 10 sit ups, 10 ring rows. Then 3 sets of 5 with the empty bar: Jefferson curl, hang muscle [...]

Whipped into Shape

Thursday – July 12, 2018 - 180712 Context: Mental Toughness – See if you can avoid dropping the bar. Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 ring rows, then 4 sets of 5 with an empty bar: hang muscle cleans, front squat, push press Mobility/Activation/Prehab: Shoulder [...]

Baikal Ice Race

Wednesday – July 11, 2018 - 180711 Context: Practice – Learn how to pace your runs. Dynamic Warm Up Option: 100m run with a med ball. Then 3 rounds of 10 air squats, 10 kb swings, 4 'halos' per side. Then 5,4,3,2,1 with an empty bar: hang squat clean, shoulder press, front squat [...]

Careless Whisper

Tuesday – July 10, 2018 - 180710 Context: Practice – Be careful with static stretching before lifting. Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 8 kip swings, 8 goblet squats, 8 ring rows, 4L/4R single arm presses, 2 crab bridges, 3 inch worms Mobility/Activation/Prehab: Hip Skill Practice Warm Up: [...]

Sickle and Hammer

Monday – July 9, 2018 - 180709 Context:  Competition – Do not waste time between movements. 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 snatch width, [...]

RowRaiser

RowRaiser at 8:30 AM,  No regular classes. All are welcome to participate in RowRaiser. Join us and row a marathon with a team, 100% of all donations go to the Special Olympics of Illinois.  We will create teams on Saturday morning with all that are signed up. Sign-up the day [...]

The Swarmer

Friday – July 6, 2018 - 180706 Context: Practice – Breathing during heavy lifts. Dynamic Warm Up Option: 200m jog, 300m row, or .25 mi airdyne, then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, 5 broad jumps, 10 wall ball Mobility/Activation/Prehab: hip Skill Practice [...]

Helen

Thursday – July 5, 2018 - 180705 Context:  Competition – Checking your old score (and notes) before attempting a benchmark 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 [...]