WOD

Day Drinking

Thursday – September 28, 2017 - 170928 Context: Practice Dynamic Warm Up Option: 2 sets of: suitcase or oh carry + 10 goblet squats + 10 push ups + 10 sit up. Then 5 inch worms and 3 Crab Bridges. Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working [...]

Burnt Rubber

Wednesday – September 27, 2017 - 170927 Context:    Competition Dynamic Warm Up Option: 2 rounds of: 5 pvc pass throughs and 5 pvc OHS. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the neck presses snatch width, heaving snatch balance Mobility: Shoulder Skill Practice [...]

Freejack

Tuesday – September 26, 2017 - 170926 Context:   Practice Dynamic Warm Up Option: Coaches Choice Mobility: Ankle Skill Practice Warm Up: None (list of fun games to play here) Strength: none. Super Set: none. Metabolic Conditioning: “Freejack” 5 Rounds for time. 6 'heavy' back squats (Health: 55lb, Athletic: 105lb*, Performance: [...]

American Graffiti

Monday – September 25, 2017 - 170925 Context: Practice 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 bar: hang muscle cleans, front squat, push press Mobility: Hip Skill Practice Warm Up: Spend 8 [...]

Sunspots

Saturday – September 23, 2017 - 170923 Context:   Practice 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 empty bar: straight leg deadlift, front squat, hang muscle/power snatch, behind the [...]

Welcome to my Office

Friday – September 22, 2017 - 170922 Context:   Practice Dynamic Warm Up Option: 200m jog, then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, 5 broad jumps, 10 wall ball Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working up [...]

Salt Marshes

Thursday – September 21, 2017 - 170921 Context: Competition Dynamic Warm Up Option: 2 rounds of: 5 pvc pass throughs and 5 pvc OHS. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the neck presses snatch width, heaving snatch balance Mobility: Hip Skill Practice [...]

Wake Up Little Suzie

Wednesday – September 20, 2017 - 170920 Context:   Practice Dynamic Warm Up Option: 100m run with medball sharing with partner. Then 3 sets of: 10 ring row, 10 lunge steps, 30s plank. Mobility: Shoulder Skill Practice Warm Up: Spend 10 minutes working on rope climbs and rope climb progressions Strength: [...]

You Be Illin’

Tuesday – September 19, 2017 - 170919 Context:   Practice Dynamic Warm Up Option: 2 sets of: suitcase or oh carry 10-20m, 10 goblet squats, 10 push ups, 10 sit up. Then 5 inch worms and 3 Crab Bridges. Mobility: Shoulder Skill Practice Warm Up: Perform 3 sets of L-sit 10-30s [...]

Happy Trails

Monday – September 18, 2017 - 170918 Context: Competition Dynamic Warm Up Option: 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power clean, behind the neck press (snatch width), overhead squat. Then 10-20m shuttle while partner hangs on bar/rings - 3 rounds. Mobility: Hip [...]