Archives

11/1/18

01
Nov
2018

Recovery

1) 3 rounds @ 45s
Y-Stretch
L. Tri
R.Tri
L. Bi
R. Bi
 
2) 1 round @ 90s
L. Stacked Hip Strech
R. Stacked Hip Stretch
Frog Stretch
Squat Pull
L. Worlds greatest stretch
R. WGS
 
3) 2 Rounds @ 30s
Ham Pull
L. Lower Calf
R. Lower Calf
L. Upper Calf
R. Upper Calf
 
4) Work on weakness
WODs

10/31/18

31
Oct
2018
WU:
20 Frankensteins
20 Evil Inch Worms
 
Oly:N/A
S/S:N/A
 
Cond: Halloween Partner Wod!!
With a partner complete…
100 Partner Med Ball throws
80 Explosive Push ups
*partner must hold a deadlift during pushups (225/155)
60 Partner Med Ball sit ups
40 Partner Med Ball Russian Twists
20 Partner Burpees
1 High Five
 
WODs

10/30/18

30
Oct
2018
WU: 20 partner Burpees 
 
OLY: N/A
 
S/S:
1) J-Hook Practice
2) 1 Push-up
 
Cond: AMRAP 12
M1) Row for Cals
M2) KB Swings 53/35
M3) OH Squats 95/65
M4) Power Cleans
*30s transition time between rounds
WODs

10/29/18

29
Oct
2018
WU: EMOM 5
5 Barbell Thrusters

Oly: Sots Press Practice (wedge heel for help)

S/S: HS Walk Max (50ft is max score)
 
Cond: AMRAP 5
1 Min on, 1 Min off
Pull ups
*record each round
 
WODs

10/26/18

26
Oct
2018

WU: 20 Wallballs

Oly: N/A

S/S
1) 3×6 Dip negatives
2) 3×6 Pistol negatives
 
Cond.
30 Hang Bear Complex
30 Deadlifts
20 Hang Bear Complex
20 Deadlifts
10 Hang Bear Complex
10 Deadlifts
RX 95/65
S1 65/45
S2 45/35
*Time Cap – 30 Mins
WODs

10/25/18

25
Oct
2018

Active Recovery

1) 1000m row
2) 20 pause squats – 10s
3) Plank – 2 mins
4) Tempo step ups

Stretch Stations

1) Weighted Hamstring stretch
2) Banded Lat stretch
3) Banded Ankle mobility
4) Cobras
5) Squat to stand pulls
6) Piriformis Roll

WODs

10/24/18

24
Oct
2018
WU:
20 assisted MUs
Oly: 5×3 Clean grip deadlifts
S/S: 30 SL TTB
Cond: AMRAP 8
2 Mins On
30s Off
1) DUs
2) Russian Twists 25/15
3) STOH 45/35
4) Dead Hang (Seconds)
*Record reps after each round
WODs

10/23/18

23
Oct
2018
WU: 1 Lap
Oly: N/A
S/S: work to 1RM front squat
Cond: For Time
100 med ball depth air squats
100 Sit ups
50 split squats
50 push ups
25 Jumping jacks
25 V-ups
1 Burpee
WODs

10/22/18

22
Oct
2018
WU:
3 rounds
5 burpees
20 russians twists
Oly:  5×3 Snatch grip deadlift
S/S: HS walk technique
Cond: For Time
”Fran”
21-15-9
Thrusters
Pull-ups
RX 95/65
S1 65/45
S2 45/35
WODs

10/19/18

19
Oct
2018
WU:
6 rounds
30s on, 30s off
1) PVC OHS
2) V-ups

OLY: N/A

S/S: N/A

Cond: For Time

30 Rolling Box Jumps
40 DB GTOH
50 DB Step Ups
60 DB Hang Power Cleans
RX 50/35, 24″/20″
S1 35/25, 20″/14″
S2 25/15, 14″/10″
WODs