WODs for 8/21/17-8/26/17

8/21

Warm-up

-10 ring rows
-5 scap pull ups
-30s each lat stretch
-30s wrist stretch
-2x10s hollow hold
-30s cross arm body shoulder stretch
-10 yard heel raises
-10 yard Samson
-5 yard inch worm

Strength/Skill

Pull-up Technique & Modifications

-Strict
-Kipping
-Butterfly

WOD

Tabata:

DU
Dball Sit up (25/20/15)
Ring dips
KBS [55/35/20]

**Stay at each station for 4 minutes/8 rounds before rotating to next station.
***Rest 1 minute between stations

 

8/22

Warm-up

-15s each: plank, superman, each side plank hold
-30s frog stretch
-1 min each FR lat
-2x30s FR thoracic extension
-10 yard walking quad to high kick
-10 squat to power jump

Strength/Skill

DB Snatch
4×10 AHAP
–superset–
HSPU
4×10

WOD

AMRAP 10
-6 Box jumps (30/24/20)
-6 Snatches (125/85/60)
-6 Bar facing burpees

 

8/23

Warm-up

-row 200m
-2x15s plank hold
-10 yard heel scoops
-10 yard Samson + twist
-10g/h bridges
-30s seated glute stretch
-10 ring rows

Strength/Skill

EMOM 12
Minute 1: 20 Supermans w/ 1 sec pause
Minute 2: 30sec Superman hold
Minute 3: 20 Hollow Rocks
Minute 4: 30sec Hollow hold

WOD

4 RFT
-400m run
-25 Air squats
-15 Deadlift (185/135/95)

 

8/24

Warm-up

-Run 200m
-1 min each FR quad
-2x10s each Hollow hold and each side plank hold
-30s Pigeon stretch
-30s each Windmill stretch
-10 Single leg hip thruster on bench
-10 Multi position squat
-5 Scap pull ups
-5 Push up plus
-10 Pass thru pvc
-5x each Step Burgener Warm-up

teps each burgener

Strength/Skill

N/A

WOD

Big Clean Complex: 6x

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

 

8/25

Warm-up

-10 Push ups
-5 yd Push up plus only to inch worm stretches
-7 Quad “y”
-10 each Diagonal pattern metal plate
-30s Clasp hands behind back stretch
-10 yd Samson
-10 yd High kicks
-30s each Wrist stretch

Strength/Skill

Incline BB Bench Press
8, 8, 6, 6, 4, 4

WOD

AMRAP 22
-500m row
-20 T2B
-2 Rope climbs

 

8/26

WOD

Hero WOD “Hammer”
5 RFT
-5 Power Clean (135/95)
-10 Front Squat
-5 Jerk
-20 Pull up
**90 seconds rest

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