WODs for 9/18/17-9/23/17

9/18

Warm-up

-1 round Cindy
-10 yard Walking quad
-10 yard Heel scoops
-10 G/H bridges
-10 yard Samson stretch
-30s Cross body stretch

Strength/Skill

Box Jump Technique

WOD

AMRAP 12
10 OHS (115/80/55)
5 HSPU
10 GHD sit ups (scaled 20 sit ups with straight legs, feet against wall)

9/19

Warm-up

-2x10s Plank hold
-Pigeon stretch
-5 yard Push up to plus to inch worm
-10 Leg swings each (f,s,r)
-30s each Calf stretch
-5 Scap pull ups
-30s each Chest stretch

Strength/Skill

Pistol Progressions to find hardest variation
3×10 total of that progression

WOD

Dirty Thirty, For time:

For Time
30 Box Jumps (24/20)
30 Jumping Pull Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knee to Elbows
30 Push Press (45/35)
30 Back Extensions
30 Wall Balls (20/14)
30 Burpees
30 DU

9/20

Warm-up

-200 m row
-10 total Single leg G/H bridge
-30 sec Seated butt stretch
-10 yard Quad to high kick
-30s Clasp hands behind back stretch

Strength/Skill

Hip Thruster (on bench) 3×8

WOD

5 Rds for load

Touch and go per exercise, 1 min rest between rounds.
-15 Deadlifts
-10 Power cleans
-5 Shoulder to overhead

9/21

Warm-up

-10 each step Burgener
-10 PVC pass thru
-10 Pike push up
-10 yard Quad to high kick
-30s each Chicken wing stretch

Strength/Skill

Hang Snatch High Pull
6×2 @75%
Hang Power Snatch to OHS
4×2 @ 30% or empty bar (whatever is heavier)

WOD

4 RFT
10 yd Handstand walk (scaled 3 wall walks)
8 Hang Power Snatch (95/65/45)
6 Lateral jumps over med ball (L+R =1)

9/22

Warm-up

-10 Push up to plus
-10 Ring row squeeze
-30s each Chest stretch
-30s Lat stretch
-10 yard Samson stretch
-30s each Calf stretch

Strength/Skill

Bench Press 6,6,4,2
Superset: 5 each Single Arm KB Floor Press AHAP

WOD

AMRAP 16
30 Slam balls (50/35/25)
300m row
30 Push ups w/feet on slam ball
200m run
30 V-ups
100 DU

9/23

Warm-up

Mobility

Strength/Skill

5x5 3 sec pause Back squats @ 65%-75%

WOD

5 RFT
2 Rope Climbs
4 Thrusters (135/95/65)
8 Bar facing Burpees

WODs for 9/11/17-9/16/17

9/11

Warm-up

-2 rounds Cindy
-10 yard walking quad to high kick
-10 yard high knee pull
-10 yard side lunges
-30s each chest stretch
-30s each chicken wing stretch
-30s cross body shoulder stretch
-10 yard Samson
-10 yard inverted hamstring

Strength/Skill

NA

WOD

9/11 Hero WOD
For Time:
2001 Meter Row or Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee CTB Pull ups
1 Power Cleans (170/120)
11 HSPU
11 KB Swings (55/35)
11 T2B
11 Deadlift (170/120)
11 Push Jerks (110/75)
2001 Meter Row or Run

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

 

9/12

Warm-up

-10 Multi position squats
-2x10s Plank hold
-30s each Pigeon stretch
-10 yard Heel scoops
-10 Push up to push up plus
-30s Clasp hands behind back stretch
-10 Ring rows
– 30 sec Cross body stretch
-10 yard Samson stretch
-30s Calf stretch

Strength/Skill

Back Squat
8, 6, 4, 2, 4, 6, 8

WOD

5 RFT
15 Deadlifts (185/135/95)
100m run

2 min rest

4 RFT
8 L DB single arm S2OH (55/35/20)
8 R DB single arm S2OH
32 Abmat sit ups

*Subtract rest time to calculate score

 

9/13

Warm-up

-1 round Cindy
-30s each lunge stretch
-10 yard heel raises
-10 each leg swings
-5 scap pull ups
-30s calf stretch
-30s lat stretch

Strength/Skill

EMOM 10

Odd: 20 Pistols (L+R=2)
Even: 20 Shoot-throughs

WOD

5 RFT
20 Slam balls (40/25/15)
40 DU

 

9/14

Warm-up

-1 round Cindy
-30s Wrist stretch
-1 min Foam roll quad
-1 min Foam roll lat
-10 yard Quad stretch
-30s Lat stretch
-10 Hip thrusters on bench
-10 PVC Pass through
-30s Modified skin the cat

Strength/Skill

Rope Climb
-technique
-progressions
-modifications

WOD

For Time
15 Front Squats (95/65/45)
5 MU
12 Front squats
4 MU
9 Front squats
3 MU

 

9/15

Warm-up

-200m Row
-10 each Supine hip extensions
-10 total Dead bugs
-10 yard Samson stretch
– then, Coach led mobility

Strength/Skill

NA

WOD

800m Run
Tabata
8 Rounds: Plank
8 Rounds: Abmat sit ups
8 Rounds: L side plank
8 Rounds: Superman
8 Rounds: R side plank
8 Rounds: Hollow rocks
800m Run

 

9/16

Warm-up

Coach Led

Strength/Skill

N/A

WOD

For Time: HERO WOD – A Tribute to Karen Monroe

200m run/sub 250m row
*100 Single Unders (after every break, immediately execute 5 push ups)
90 Air squats on MB
200m run
80 Deadlifts (95/65/45)
*70 Abmat Sit ups (sets of 10, if broken, immediately execute 5 push ups)
200m run
60 Russian KBS (55/35/20)
*50 Wall ball shots (20/14/12) (sets of 10, if broken, immediately execute 5 push ups)
200m run
*40 Power cleans (95/65/45) (sets of 10, if broken, immediately execute 5 push ups)
30  Ring Rows (If NO bandana or sunglasses, replace with 30 Pull ups)
200m run
20 Power Snatch (95/65/45)
10 Push Press (95/65/45)
200m run

 

WODs for 9/4/17-9/9/17

9/4

Warm-up

Coach led

Strength/Skill

N/A

WOD

9/5/1885: First Labor Day parade. 10,000 people in attendance.

10 RFT
-9-wall balls (20/14)
-5- Box jumps (30/24)
-1- set of the Bear complex (155/115)
-8-KB swings 55/35
8- Double unders
5-Pull ups

 

9/5

Warm-up

-200m Run
-15s each hollow and superman hold
-10 total single leg g/ h bridges
-30s each seated butt stretch
-10 yard high kicks
-10 yard Samson
-10 multi position squat
-10 yard walking quad
-5 yard push up into plus to inch worm stretches
-30s each chicken wing stretch

Strength/Skill

BB Hip Thrust

4×8 AHAP

WOD

For Time:
400m run
30 T2B
20 Alternating overhead plate lunges (45/35/25)
10 Squat cleans (95/65)
5 Muscle ups
10 Squat cleans
20 Alternating overhead plate lunges
30 T2B
400m run

 

9/6

Warm-up

-row 200
-10s each plank, side plank hold
-10 push up plus only to pike push up
-30s each pigeon stretch
-10 yard walking quad
-10 yard heel scoops
-30s each chest stretch
-30s each cross body shoulder stretch

Strength/Skill

N/A

WOD

50 HRPU
50 Jerks (95/65/45)
50 Hollow rocks
50 Back squats
50 Alternating slam ball over shoulder (50/35/25)
50 Abmat sit ups

 

9/7

Warm-up

-5 pull ups
-5 ring row squeezes
-1 min each foam roll lat
-10 light band pull apart (palm up)
-10 each diagonal pattern
-30s reach cross body shoulder stretch
-10pvc pass thru
-10 hip hinge w/ pvc
-10 yard walking quad

Strength/Skill

Push Press

8, 8, 6, 6, 4, 4

WOD

27-21-15-9

DB Snatch (55/35/25)
Cal row

 

9/8

Warm-up

-2 rounds Cindy
-30s each lat stretch
-30s each chest stretch
-10 yard walking quad to high kick
-10 yard inverted hamstring
-10 yard high knee pull
-30s each clasp hands behind back stretch

Strength/Skill

DB or KB Bulgarian Split Squat

3×8 AHAP

WOD

#HelenforHouston

3RFT

-400m Run

-21 KB Swings (55/35/20)

-12 Pull-Ups

 

9/9

Strength/Skill

Bench Press

5×5 @75%

WOD

4 RFT 3 min on, 1 1/2 min off.
10 Burpees
15 Box jumps (24/20/18)
20 Pull ups
Max Air squats

*Score is total reps of air squats