WOD & Blog
Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
“Electron Clouds”
For time
Row 1000m
21 x Handstand Push-ups
21 x Toes-to-bar
Row 500m
15 x Handstand Push-ups
15 x Toes-to-bar
Row 250m
9 x Handstand Push-ups
9 x Toes-to-bar
Post scores to comments.
Skill Development: Striving for Virtuosity
5 Rounds for quality of
3-5 reps x Paralette Shoot Through’s
Rest :20-:30 seconds before each quality effort set
After completing the Shoot Through’s accumulate 1:30 of L-sit hold on rings or support bumpers/paralettes/dumbbells.
Notes: The shoot through drill uses paralettes or bumpers stacked at 12-18” off the floor. The movement begins in the plank position with a forward lean to elevation with arms locked out on the support items. The athlete maintains locked out arms and active shoulders as they tuck their knees to the chest and swing through to shoot the legs out forward of the support blocks as far as safe range of motion permits. Tucking knees to chest and swinging back to the plank position with rigid core and body position completes the repetition. Consider rx+ efforts to include the push-up and dip components of the “Paralette Shoot Through” movement as seen in the following video demonstration link found HERE.
Get some, freaks!
Warm-up Drills
I. Run 400m
II. 2 rounds of
:20 x Arm Bar Stretch
10 x KB Swings
10 x Walking Lunges
III. Mobility
Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.
Turkish Get-ups 3-3-2-2-1-1 (Increasing)
Notes: Compare scores to 07.27.2017.
Post loads to comments.
“Triple Threat”
Complete as many rounds/reps as possible in 10:00 of
10 x KB Swings (32/24)
12 x Box Jumps (24/20)
20 x Walking Lunges (Goblet)
Post rounds/reps completed to comments.
ROMWOD
“More Than Talk”
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.
Power Snatch 1-1-1-1-1 (90% 1RM)
Notes: Athletes should base their % off their 1RM established on 08.29.2017.
Post loads to comments.
“Nickel-Drops”
25-20-15-10-5 reps for time of
Pull-ups
Ring Push-ups
GHD Sit-ups
Post times to comments.
Skill Development
*See the whiteboard or ask a Coach for guidance if time permits.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push Jerk
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload of Front Squat.
Front Squat 2-2-2-2-2
Post loads to comments.
“Dark Matter”
Complete 5 rounds for time of
5 x Clean & Jerk (155/105)
50 x Double unders
Post times to comments.
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Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Handstand Hold
5 x Pull-ups
10 x SDLHP
III. Mobility
Impact/Focus: Deadlift
Warm up as needed (3 sets x 3 reps) before completing the following workload for Deadlift.
Deadlift 3-3-3-3-3
Notes: Compare scores to 05.19.2017.
Post loads to comments.
“Frantic?”
Complete 3 rounds for time of
15 x Handstand Push-ups
15 x Chest-2-Bar Pull-ups
15 x Thrusters (95/65)
Post times to comments.
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Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
“Oh, Snap”
Complete as many rounds/reps as possible in 18:00 of
40kcal Row
40 x GHD Sit-ups
40 x 1-arm DB Snatch (alt.L/R;50/35lbs)
40 x Russian Twists (50/35lbs)
40 x Walking Lunges (20R+20L)
Notes: Each rotation of the torso is one repetition of a Russian Twist. Use a singe dumbbell held with both hands for this movement, feet elevated during execution. DB Snatch is 20 reps per arm, alternating sides with a single dumbbell. Walking lunges are 20 per leg.
Get some, freaks.
Post scores to comments.
Skill Development
*See whiteboard for guidance.
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
Impact/Focus: Clean Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum weight in the following complex.
1 x Clean + 1 x Hang Clean + 1 Push/Split Jerk
Notes: Today’s clean movement will require catching the bar in the bottom of the squat position.
Post loads to comments.
“Bicarbonate”
Complete 6 rounds for time of
8 x Ring Dips
10 x Box Jumps (24/30)
Notes: Time cap is 10:00
Post times to comments.
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Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.
Power Snatch 2-2-2-2-2 (85% 1RM)
Notes: Athletes should base their % off their 1RM established on 08.29.2017.
Post loads to comments.
“WoofII”
10-9-8-7-6-5-4-3-2-1 reps for time of
Wallball (20/14lbs)
Toes-2-Bar
Burpees
Post times to comments.
Skill Development
I. Ring Support (tabata)
Score cumulative seconds in hold
II. Pull-ups 5 sets of (7 @ 81X2 tempo)
Score is getting stronger
III. 3 sets Push-ups (15 @ 2111 tempo)
Score is getting stronger
IV. L-sit (tabata)
Score cumulative seconds in hold
Post scores to comments.
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Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Front Squat Triples
Warm up as needed (3 sets x 3 reps) before completing the following workload of Front Squats.
Front Squat 3-3-3-3-3
Notes: Compare scores to 04.10.2017.
Post loads to comments.
“Tri-Blend”
Complete 3 rounds for time of
Run 400m
8 x Push Jerk (155/105)
16 x ‘American’ KB Swings (24/16)
Post times to comments.
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Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Hollow Rocks
10 x KB Swings
10 x Goblet Squats
III. Mobility
Impact/Focus: Deadlift (Week 10)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5 (+5-10lbs from previous week)
Notes: 75% work was based off current 5-rep max established on 07.07.2017.
Post loads to comments.
“Trickery”
Complete as many rounds/rep as possible in 12:00 of
Row 250m
40 x Double unders
20 x Pistols (10L/10R)(Alt)
Post rounds/reps completed to comments.
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