WOD

holbrook

Tuesday – February 12, 2019 – 190212 Context: Competition – Imagine your are going to be video taped and that every rep is going to be analyzed. Dynamic Warm Up Option: 200m jog throwing medicine ball with partner or 2 min jump rope, then 3 rounds of 8 ring rows, 8 push-ups, 8 [...]

soft sand

Monday – February 11, 2019 – 190211 Context: Practice – Take the metcon a bit easier today if you plan on coming in tomorrow and Wednesday. Dynamic Warm Up Option: 2 min jump rope or row, then 2 rounds of 10 sit ups, 5L/5R reverse lunge, 2 inch worms, 5 push-ups. Then 4,3,2,1 [...]

be mine

Thursday – February 14, 2019 – 190214 Context: Practice – Communication is key with partner workouts (and relationships) Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds, 8 push-ups, 8 goblet squats, 8 banded good mornings, 2 crab bridges, 10-20m farmer carry, then 3 sets of 5 with [...]

backhoe

Saturday – February 09, 2019 – 190210 Context: Mental Toughness – Do not pace the metcon, go all out from the beginning Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Shoulder Skill Practice Warm Up: None. Strength: 5-5-5-5-5 Bench press or floor press (5 sets of 5 rep, adding weight each [...]

16.3

Friday – February 8, 2019 – 190208 Context: Practice – knowing how long to rest between attempts of difficult movements (like muscle ups) Dynamic Warm Up Option: 3 rounds of 10 push-ups, 10 squat jumps, 10 kb swings, 2 inch worms, 2 crab bridges. Then 4,3,2,1 with a light DUMBBELL one arm each [...]

night watch

Thursday – February 7, 2019 – 190207 Context: Practice – moving well, even when tired Dynamic Warm Up Option: 2 sets of 10 reverse lunge steps, 10 sit ups, 10 ring rows, then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, shoulder press Mobility/Activation/Prehab: Shoulder Skill [...]

18.3

Wednesday – February 6, 2019 – 190206 Context: Competition – Have a good plan for pacing to get your best score Dynamic Warm Up Option: 2 min jump rope, then 3 rounds of 5 strict burpees, 10 kb swings, 5 per side kb halos, 5 boot strappers. Then 5,4,3,2,1 with the empty bar: [...]

comrade detective

Tuesday – February 5, 2019 – 190205 Context:  Practice – Take it easier today because of what we have planned for tomorrow 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 [...]

Mr. Chairman

Monday – February 4, 2019 – 190204 Context: Competition – How to properly work up to a one rep max Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 ring rows, 10 air squats, then 4 sets of 5 with an empty bar: hang muscle cleans, front [...]

dueling banjos

Saturday – February 2, 2019 – 190202 Context: Practice – Keeping the back flat on rowing, burpees, and kb swings Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Shoulder Skill Practice Warm Up: Spend 8 minutes working on kipping drills for kipping pull ups and bar muscle ups Strength: none Super Set: none Metabolic Conditioning: “Dueling Banjos” In 20 [...]