WOD

starliner

Tuesday – March 26, 2019 – 190326 Context: Practice – Suitcase holds and not taking too large of steps on lunges 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 kickstand [...]

dimes

Monday – March 25, 2019 – 190325 Context: Competition – Choosing when to rest and when to keep going for the best score. Dynamic Warm Up Option: 3 sets of 50 single unders or 30 double unders, 10 push-ups, 10 sit ups, 10 ring rows. Then 3 sets of 5 with the empty [...]

blood moon

Friday – March 22, 2019 – 190322 Context: Mental Toughness – Can you stick to your plan? Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 2 rounds: 8 straight leg sit ups, 8 push-ups, 8 goblet squats, 8 banded good mornings, 10-20m farmer carry. Then 3 sets of 5 [...]

lost feathers

Thursday – March 21, 2019 – 190321 Context: Practice – Why rebounding box jumps are a bad idea (you can rupture an achilles) Dynamic Warm Up Option: 3 sets of 10 ring rows, 10 push-ups, 10 squat jumps, 10 jumping jacks, with every round of warm-up complete 2 max broad jumps. Mobility/Activation/Prehab: Hip Skill [...]

load the flintlocks and board

Wednesday – March 20, 2019 – 190320 Context: Practice – Focus on beautiful form on the snatches and pistols 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: pause power snatch, hang scarecrow snatch, overhead [...]

3.19.19

Tuesday – March 19, 2019 – 190319 Context: Just Werk Dynamic Warm Up Option: 200m run , or 2 min jump rope. Then 3 sets of 10 medball squat cleans, 10 kip swings, 10 wall ball, 4 downward dog into inch worms, 2 crab bridges. Mobility/Activation/Prehab: Hip Skill Practice Warm Up: 4 sets of [...]

under siege

Monday – March 18, 2019 – 190318 Context: Practice – Take it easy today because of the testing tomorrow Dynamic Warm Up Option: 2 rounds of 10 air squats, 10 ring rows, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank (or shoulder taps in handstand). [...]

shamrocks and snakes

Saturday – March 16, 2019 – 190317 Context: Practice – Burpees and deadlifts are workouts where you must put extra attention on your form (to protect your back). Dynamic Warm Up Option: 200m run with medball or 2 min jump rope, then 3 rounds of 8 squat jumps, 8 push-ups, 5 deadbug extensions [...]

moving day

Friday – March 15, 2019 – 190315 Context: Competition – Make sure your spotter is good, then go for a true 5 rep max (as long as you aren’t doing the Open) Dynamic Warm Up Option: 2 sets of 10 push-ups, 10 sit ups, 10 ring rows, then 3 sets of 5 with [...]

snowcapped

Thursday – March 14, 2019 – 190314 Context: Practice – Perform this at an easy pace if you plan on doing the Open on Friday/Saturday Dynamic Warm Up Option: 3 sets of 5 push-ups, 5 air squats, 5 deadbug extensions (each side)- https://youtu.be/rbemelnkHag, 5 spiderman lunges (each side). Then 5,4,3,2,1 with an empty bar: [...]