WOD

jackie

Wednesday – October 10, 2018 - 181010 Context:  Competition – Pace for your best score Dynamic Warm Up Option: Coaches Choice – Fun warm up games playlist Mobility/Activation/Prehab: hip Skill Practice Warm Up: none Strength: 6x4 front squat or front box squat - 1 of 12 (6 sets of 4 reps, same weight across, 70-80% of [...]

not afraid

Tuesday – October 9, 2018 - 181009 Context:  Competition – Go ‘head to head’ with someone in class or look up your old score and try to beat it by one round. Dynamic Warm Up Option: 2 sets of 4 'golf ball pick ups' per side, 4 spider man lunges then 3 sets [...]

la grange

Monday – October 8, 2018 - 181008 Context: Practice – Focus on good form for your double unders Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 3 inch worms, 3 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: Jefferson curl (rounded back deadlift), bent over row, [...]

tesla & edison

Saturday – October 6, 2018 - 181006 Context: Practice – How much rest between sets when doing cleans Dynamic Warm Up Option: Coaches Choice – Fun warm up games playlist Mobility/Activation/Prehab: hip Skill Practice Warm Up: none Strength: 6x4 power clean - 9 of 11 (6 sets of 4 reps, same weight across, 75-85% of max) [...]

i walk the line

Friday – October 5, 2018 - 181005 Context:  Competition – Make every rep legit, and keep an accurate score of your rounds as you go. Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 10 wall ball, 10 kb SDHP or one handed muscle cleans, 10 squat jumps, 10 ring [...]

shore leave

Thursday – October 4, 2018 - 181004 Context: Mental Toughness – Push yourself to row ‘all out’ every round. Dynamic Warm Up Option: 3 sets of 3 inch worms, 2 crab bridges, 5 push ups, 5 side lunges per leg, 100ft suitcase or overhead carry. Then 3 sets of 5 with an empty [...]

welcome to my office

Wednesday – October 3, 2018 - 181003 Context: Practice – Pacing the run so you can come right in and start the next round. Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 push-ups, 8 goblet squats, 8 sit ups, 8 banded good [...]

sledge

Tuesday – October 2, 2018 - 181002 Context:  Competition – Look up your old score before doing the metcon. 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 [...]

rope a dope

Monday – October 1, 2018 - 181001 Context: Practice – Understanding breathing during heavy lifts. Dynamic Warm Up Option: 3 sets of one 10 second crab bridge and one 20s deep squat with elbows pushing knees out. Then 3 sets of 5 with an empty bar: straight leg deadlift, front [...]

farmers cardio 3.0

Saturday – September 29, 2018 - 180929 Context:  Competition – Move fast and stick together as a team Dynamic Warm Up Option: Coaches Choice – Fun warm up games playlist Mobility/Activation/Prehab: shoulder Skill Practice Warm Up: none Strength: 3-3-3-3-3-3 Push Press (6 sets of 3 reps, increase weight with each set to max) Super Set: 6x5 [...]