WOD

Abnegation

Monday – August 6, 2018 - 180806 Context: Mental Toughness – Only accept beautiful form snatches. Do not settle for ‘okay’ form! Dynamic Warm Up Option: 400m run with med ball or 2 min jump rope, then 3 sets of 5 ring rows, 10 push-ups, 15 air squats, then 2 sets of 4 [...]

The Conga Trio

Saturday – August 4, 2018 - 180804 Context: Practice – Pacing according to your teammates Dynamic Warm Up Option: 2 sets of 30 jump rope/DU, 10 reverse lunge steps, 10 sit ups, 10 ring rows, then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, shoulder press Mobility/Activation/Prehab: Hip Skill [...]

Baby Come Back

Friday – August 3, 2018 - 180803 Context: Practice – Don’t blow up you biceps when rowing so you can still do pull ups 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 [...]

Filthy Fifty or Dirty Thirty

Thursday – August 2, 2018 - 180802 Context:  Competition – Look up your old score and shoot for a PR! Dynamic Warm Up Option: Perform 5-10 reps of each movement in the F50 Mobility/Activation/Prehab: Ankle Skill Practice: none Strength: none Super Set: none Metabolic Conditioning: “Filthy Fifty” or “Dirty Thirty” For time 50 Box jumps (Health:12”, [...]

Hitchhiker’s Guide

Wednesday – August 1, 2018 - 180801 Context: Practice – the difference between a ‘grind’ workout and a ‘wind’ workout (this one will be more of a ‘grind’) Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 ring rows, then 4 sets of 5 with an empty [...]

Lost My Keys

Tuesday – July 31, 2018 - 180731 Context: Mental Toughness – Row like your life depended on it (don’t save anything for the rest of the workout) Dynamic Warm Up Option: 2 min row/airdyne or jump rope, then 3 sets of 10 kb swings, 10 kb overhead squats, 100' suitcase carry, then 5,4,3,2,1 [...]

Open 13.2

Monday – July 30, 2018 - 180730 Context:  Competition – Try to do the most advanced weight/progression on the metcon today for as many rounds as possible 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 [...]

Double Scull

Saturday – July 28, 2018 - 180728 Context: Practice – Don’t go to failure (on things like pull ups) Dynamic Warm Up Option: Coaches Choice Mobility/Activation/Prehab: Hip Skill Practice Warm Up: Spend 8 minutes working up to a challenging overhead squat x 3 out of the rack (80-90%). Strength: 8x1 squat or split snatch – [...]

Rolling Hitch

Friday – July 27, 2018 - 180727 Context: Practice – Pacing during large sets 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 mornings, 10-20m farmer carry Mobility/Activation/Prehab: ankle Skill Practice Warm Up: [...]

Elizabeth

Thursday – July 26, 2018 - 180726 Context:  Competition – Looking up your old scores before doing a benchmark Dynamic Warm Up Option: 3 sets of 10 ring rows, 10 walking lunge steps (total), 10 sit ups. Then 3 sets of 5 with an empty barbell: Goodmornings, back squat, behind the neck presses [...]