WOD

This is my bumper, there are many like it

Saturday – February 24, 2018 - 180224 Context:  Competition- Move fast so your partner isn’t waiting on you Dynamic Warm Up Option: 3 sets of 2 crab bridge and 10-15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder press, push press, push jerk, reverse lunge [...]

18.1 Open

WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, [...]

Clear the Scuppers

Thursday – February 22, 2018 - 180222 Context: Practice – When should you be attempting high skill movements in workouts Dynamic Warm Up Option: 200m jog throwing PVC or medball to a partner or 5 shuttle runs with medball alternating with partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, [...]

Wittman

Wednesday – February 21, 2018 - 180221 Context:  Competition- Small sets, small rest for long workouts Dynamic Warm Up Option: "St Petersburg" Kb Warm Up Flow - 100' suitcase carry each arm, 100' oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead [...]

Soft Tide

Tuesday – February 20, 2018 - 180220 Context: Practice – Why is pacing important Dynamic Warm Up Option: 200m run with medball, sharing with partner, or 2 min jump rope. Then 3 sets of 10 broad jumps, 10 push ups, 10 sit ups, 10 lunge steps (5R/5L) Mobility: Hip Skill Practice Warm Up: Spend [...]

Sunspots

Monday – February 19, 2018 - 180219 Context:  Competition – Move like you are being judged for the Open 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 leg deadlifts, hang power [...]

Open 17.1

  Saturday – February 17, 2018 - 180217 Context: Practice – Using a ‘practice’ approach on an Open workout Dynamic Warm Up Option: Coach’s Choice (Warm up game ideas) Mobility: Shoulder Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause snatch (pause 3s at or just below the knee), plus [...]

Times Like These

Friday – February 16, 2018 - 180216 Context: Practice – Keeping the strength lift ‘light’ at the beginning of a strength focus 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 [...]

The Ghost

  Thursday – February 15, 2018 - 180215 Context:  Competition- Pacing for your best score on a FGB style workout like this Dynamic Warm Up Option: 3 sets of 2 crab bridge and 10-15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder press, push press, [...]

Just the Two of Us

Wednesday – February 14, 2018 - 180214 Context: Practice – What can partner workouts teach us about being a better partner outside of the gym Dynamic Warm Up Option: '"Moscow" Kettlebell warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 [...]