WOD

Baseline

Tuesday – February 13, 2018 - 180213 Context:  Competition- Why logging your performances is good for you long term Dynamic Warm Up Option: 3 sets of 3 inch worms, 2 crab bridges, 5 push-ups, 5 squats, Then 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, [...]

Bright Moon

Monday – February 12, 2018 - 180212 Context: Practice -  Using the hook grip to save grip strength Dynamic Warm Up Option: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle [...]

For Whom the Bell Tolls

Saturday – February 10, 2018 - 180210 Context: Practice -  starting position of the clean vs the deadlift Dynamic Warm Up Option: 200m jog throwing PVC or medball to a partner or 5 shuttle runs with medball alternating with partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle [...]

Open 17.5

Friday – February 9, 2018 - 180209 Context:  Competition – Pacing is key on a workout like this Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder press, thruster [...]

Wanksta

Thursday – February 8, 2018 - 180208 Context: Practice – It should feel very ‘light’ at the beginning of a cycle Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 push-ups, 8 ring rows, 8 sit ups, 8 banded good mornings, 10-20m farmer [...]

Rock You Fast

Wednesday – February 7, 2018 - 180207 Context: Practice – Keep the form legit by doing smaller sets Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 2 crab bridges, 3 inch worms, 10 push-ups, 10 sit ups, 10 air squats Mobility: Ankle Skill Practice Warm Up: Spend 8 minutes working on [...]

The Chief

Tuesday – February 6, 2018 - 180206 Context:  Competition- Go for your top score (and record it) Dynamic Warm Up Option: Coach’s Choice (Warm up game ideas) Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause power clean (pause at or just below the knee for 3s) [...]

Split Lip

Monday – February 5, 2018 - 180205 Context: Practice -  Keeping the back flat on push presses, deadlifts, etc. Dynamic Warm Up Option: 2 sets of 10 ring rows 10s crab bridge, and 5 L / 5 R side lunge. Then 5,4,3,2,1 with an empty bar: hang muscle clean, front squat, push press, [...]

Les Trois

Saturday – February 3, 2018 - 180203 Context: Mental Toughness – Pushing harder when you have teammates Dynamic Warm Up Option: 3 rounds of 20-30m farmer carry, 10 goblet squats, 10 'halos', 10 ring dips or ring push-ups, 15 jumping jacks Mobility: Hip Skill Practice Warm Up: Spend 5 minutes working on jump rope [...]

Salt Marshes

Friday – February 2, 2018 - 180202 Context: Practice – Using your abs on overhead carries Dynamic Warm Up Option: 2 min jump rope, Then 3 rounds of 10-20m single arm OH carry (each arm), 10 ring rows, 10 push ups, 10 side lunges, 10 hollow rocks, 3 inch worms Mobility: Shoulder Skill Practice [...]