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

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