WOD

Learn to Fly

Friday – December 15, 2017 - 171215 Context: Practice – Breaking each minute up into sets. Dynamic Warm Up Option: 3 sets of: 8 ring rows, 8 squat jumps, 8 hanging knee raises or knees to elbow, 8 lunge steps, 1 crab bridge Mobility: Hip Skill Practice Warm Up: Spend 6 minutes working up [...]

Spoonman

Thursday – December 14, 2017 - 171214 Context: Competition  - When to go hard and when to slow down. 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 (6L/6R), [...]

Down with the Sickness

Wednesday – December 13, 2017 - 171213 Context: Practice -   Pacing to maintain better form for longer. 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 muscle snatch, overhead squats, snatch [...]

Backhoe

Tuesday – December 12, 2017 - 171212 Context: Practice –  Torso angles on the push press and hang cleans. How much lean? 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 [...]

Russian Bell Ringer

Saturday – December 9, 2017 - 171209 Context: Practice – Strict burpees vs ‘kipping’ burpees Dynamic Warm Up Option: 3 sets of 10 'Jones squats', 10 ring rows, 30s plank or planche progression, 10-20m kb single arm oh carry Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working on [...]

Open 17.3

  Friday – December 8, 2017 - 171208 Context: Competition - Having a strategy for getting your best score. 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 [...]

Rocky Bulldog

Thursday – December 7, 2017 - 171207 Context: Practice  - Using the rest interval to make smart adjustments to scaling. Dynamic Warm Up Option: 3 sets of: 8 ring rows, 8 squat jumps, 8 hanging knee raises or knees to elbow, 8 lunge steps, 1 crab bridge Mobility: Hip Skill Practice Warm Up: Spend [...]

Sickle and Hammer

Wednesday – December 6, 2017 - 171206 Context: Practice -   Adjusting the grip width on snatches and overhead squats according to flexibility and workout demands. Dynamic Warm Up Option: 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, behind the neck press (snatch width), overhead squat. [...]

Canteen Medals

Tuesday – December 5, 2017 - 171205 Context: Practice – What is ‘legit’ form on shoulder presses and knees to elbows (and that only ‘legit’ form counts). Dynamic Warm Up Option: 2 sets of 4 'golf ball pick ups' per side, 4 spider man lunges then 3 sets of 5 kettlebell 'halos', 5 [...]

Fast Burn

Monday – December 4, 2017 - 171204 Context: Competition – Go for the fastest time on the metcon and remember to log it! Dynamic Warm Up Option: 3 sets of 2 crab bridges, 3 inch worms, 30s plank, then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, front squat, shoulder [...]