WOD

mawwiage

Saturday – November 24, 2018 - 181124 Context: Practice – Use smaller sets and go faster Dynamic Warm Up Option: 2 min jump rope or airdyne, then 3 sets of 8 kip swings, 8 walking lunge steps, 8 ring rows, 4L/4R single arm presses, 3 Spiderman lunge stretches per leg Mobility/Activation/Prehab: shoulder Skill Practice [...]

fox on the run

Friday – November 23, 2018 - 181123 Context:  Competition – Using your abs on deadlifts Dynamic Warm Up Option: 3 rounds of 5 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, bent over row, shoulder press, good morning, thruster Mobility/Activation/Prehab: hip Skill Practice Warm Up: 30s [...]

turkey bowl wod

We will hold one 8:30am class on Thanksgiving.  Join your Flatlander Fam in the Turkey Bowl WOD!! Turkey Bowl WOD Teams of 3. 2 work at a time while 1 rests. 2 - 12 minute Halves with a 2 minute Half Time Touchdown (7 points): 100 DB snatches (20/30/45) 75 [...]

caress me down

Wednesday – November 21, 2018 - 181121 Context: Practice – How much rest between sets. Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 8-12 hollow rocks, then 5,4,3,2,1 with the empty bar:  bent over row, hang muscle clean, shoulder press, front squat Mobility/Activation/Prehab: hip Skill Practice Warm [...]

lines and lashings

Tuesday – November 20, 2018 - 181120 Context: Practice – Make sure you know how to avoid rope burn Dynamic Warm Up Option: "St Petersburg" Kb Warm Up Flow - 100' suitcase carry each arm, 100' oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack [...]

17.2

Monday – November 19, 2018 – 181119 Context:  Competition – Look up your old score and try to beat it! Dynamic Warm Up Option: 2 min jump rope or row. 3 rounds of 10 reverse lunge steps, 10 push ups, 10 ring rows, 10 sit ups. Then 3 sets of 5 with an [...]

cannonball run

Saturday – November 17, 2018 - 181117 Context: Practice – Watch your partner and give them feedback on their movement quality Dynamic Warm Up Option: Coaches Choice – Fun warm up games playlist Mobility/Activation/Prehab: shoulder Skill Practice Warm Up: Spend 10 minutes working up to a challenging jerk out of the rack (80-90%), or perform [...]

learn to fly

Friday – November 16, 2018 - 181116 Context: Practice – power cleans and box jump similarities 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/Activation/Prehab: hip Skill Practice Warm Up: Spend 6 minutes working up to a challenging [...]

spoonman

Thursday – November 15, 2018 - 181115 Context:  Competition – Pick a partner to ‘combine’ scores with. Teams with their average time closest to 9 minutes “win”. Dynamic Warm Up Option: 3 sets of 10 sit ups with legs straight, 10 goblet squats, 10 scap pull ups, 2 crab bridges. Then 5,4,3,2,1 with [...]

jewel in the dark

Wednesday – November 14, 2018 - 181114 Context: Practice – What are your abs doing on each movement 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 [...]