WOD

4/8

Monday 4/8 Context: Competition – Look up your old scores before starting! Dynamic Warm Up Option: coaches choice Mobility/Activation/Prehab: Ankle Skill Practice Warm Up: None. Strength: none but **Bench Press strength cycle starts tomorrow** Super Set: none Metabolic Conditioning: “Filthy Fifty” or "Dirty Thirty" For Time: 50 Box jumps (Health: 12”/Athletic*: 20”/Performance: 24”) 50 Jumping pull-ups 50 Kettlebell [...]

4/6

Saturday – April 6, 2019 – 190406 Context: Competition Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Hip Strength: 3-3-3-3-3-3 Back squat (6 sets of 3 rep, adding weight each set if possible) Super Set: 5-5-5-5-5-5 single arm bent over db row (6 sets of 5 reps) Metabolic Conditioning: 4/6 Partner WOD Cash In 400 Meter Run [...]

look like tarzan

Friday – April 5, 2019 – 190405 Context: Practice – Why ‘skin the cats’ are a good test of shoulder health, but they shouldn’t come up in metcons Dynamic Warm Up Option: 3 sets of 10 sit ups with legs straight, 10 goblet squats, 10 scap pull ups, 10 push-ups, 2 crab bridges. [...]

ickey shuffle

Thursday – April 4, 2019 – 190404 Context: Practice – Focusing on technique at the beginning of the strength focus (and what “2 of 11” means) Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Hip Skill Practice Warm Up: None. Strength & Super Set: E2MOM 2 Push Press + 1 Push Jerk followed with 10-15 Hollow Rocks [...]

come to work

Wednesday – April 3, 2019 – 190403 Context: Practice – How ankle mobility affects squats Dynamic Warm Up Option: 2 sets of 10 jumping squats, 10 sit ups, 10 ring rows, then 3 sets of 5 with a kettlebell: straight leg deadlift, goblet squat, Russian swing, reverse lunge step (5 per side) Mobility/Activation/Prehab: Ankle [...]

dust in the wind

Tuesday – April 2, 2019 – 190402 Context: Practice – Pacing after a ‘tough’ buy in (form is key) Dynamic Warm Up Option: 400m run with med ball or 3 min jump rope, then 3 sets of 8 single arm kb row, 8 goblet squats with knee push out at bottom, 8 single [...]

jackwagon

Saturday – March 30, 2019 – 190330 Context: Mental Toughness – Only do the deadlifts if you can do them with perfect form Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Hip Skill Practice Warm Up: Spend 10 minutes working up to a challenging banded deadlift or axle deadlift (80-90%) or perform 5 reps on the [...]

dark weather

Friday – March 29, 2019 – 190329 Context: Practice – Focusing on perfect form for the lift is another way to make it ‘harder’ Dynamic Warm Up Option: coaches choice Mobility/Activation/Prehab: Hip Skill Practice Warm Up: EMOM Odd: 8 muscle cleans (35-95#) Even: 40 sec plank hold Strength: none Super Set:none Metabolic Conditioning: “Dark Weather” 4 rounds [...]

frostbite

Thursday – March 28, 2019 – 190328 Context: Competition – Understanding how to pace the first few rounds to hit a planned target Dynamic Warm Up Option: Run 2 laps then 2 rounds: 8 ring rows, 8 push-ups, 8 goblet squats, 8 sit ups with legs straight, 2 crab bridges, 2 inch worms, [...]

whispering viking

Wednesday – March 27, 2019 – 190327 Context: Practice – Keeping the back flat on American kb swings and presses Dynamic Warm Up Option: 3 sets of 10 hollow rocks, 10 goblet squats, 10 scap pull ups, 2 crab bridges. Then 5,4,3,2,1 with an empty bar, front squat, shoulder press, good morning. Mobility/Activation/Prehab: Shoulder [...]