WODs for 1/30-2/4

1/30

Mobility

-300m Row
-10 Multi position squat
-15 yd Alternating butt kick pull to hi kick
-15 yd Samson stretch
-15 yd Side lunge
-2x20s Slank hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)

Strength/Skill

20min to find Back Squat 1RM

WOD

3 RFT
800 m run
50 Air squats

 

1/31

Mobility

-10 g/h bridges
-5 Single leg g/h bridge/ leg
-10 Hip thrusters on bench
-15 yd Inchworm w/ push into down dog and calf stretch
-10 Pass thru pvc
-External rotation stretch
-10 Strict press
-Band shoulder distraction (lat stretch)
-Band cross arm body stretch/ distraction
-20s Pigeon stretch
-10 Kneeling hip hinge to squat land

Strength/Skill

20min to find Clean and Jerk 1RM

WOD

Death By Ball Slam (12 Minute cap)
1 Min = 5 Ball Slams (35/25/20)
2 Min = 6 Ball Slams
* If you fail to get all slam balls you are doing in that particular minute you cut the reps in half and begin counting up again. For example if I am at 12 Ball Slams and don’t make it, The next minute I will do 6 Ball Slams and continue on from 6

 

2/1

Mobility

-10 Push up with plus
-5 Strict pull ups
-10 Ring row squeezes
-10 D2 shoulder flexion light metal plate
-20s Chest stretch
-30s Band cross arm shoulder distraction
-10 Light band pull apart palm up
-15yd Walking quad stretch
-15yd Walking high knee stretch

Strength/Skill

20 min to find Bench Press 1RM

WOD

WORKOUT 12.3
MEN
18 min. AMRAP
15 Box jumps (24/20)
12 Push press (115/85)
9 T2B
WOMEN
18 min. AMRAP
15 Box jumps (20/18)
12 Push press (75/55)
9 T2B

 

2/2

Mobility

-Row 200
-10 Multi position squat
-15yd Alternating butt kick pull to hi kick
-5 Strict pull ups
-30s Lat stretch
-2x10s Hollow body hold
-30s Frog stretch
-Banded hip distraction (posterolateral)
-Band ankle distraction (anterior)
-10 Squat jerk in air (dip, drive -> jump, land in squat)

Strength/Skill

20min to find Front Squat 1RM

WOD

5 RFT
-10 yd Handstand walk
-8 Hang power cleans @ 50% of 1RM clean,
-6 Muscle ups

 

2/3

Mobility

-2 Rounds Cindy
-Foam roll lats: 2x20s each: shoulder blade level, & just below thoracic extension foam roll
-Foam roll calf
-10 Quad “y, i, t”
-15yd Samson stretch
-30s Lunge/ runner stretch
-10 g/h bridge
-10 Kneeling hip hinge to squat land

Strength/Skill

20 min to find Snatch 1RM

WOD

EMOM 25
Minute 1: 5 Deadlifts @ 70% of 1RM
Minute 2: 50 Double Unders (scaled 30 DU/90 singles)
Minute 3: 12 Burpees (scaled 10 Burpees)
Minute 4: 15 Calorie Row (scaled 12 calories)
Minute 5: Rest

2/4

 

WOD: Jorge
WOD Type: For Time
30 GHD sit-ups
15 squat cleans 155/110/75
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

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