28 Sep WOD – Thursday 28 September 2017
WodBlog | AdminBack Squat
5-3-1-1-3-5
REST DAY
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
27 Sep WOD – Wednesday 27 September 2017
WodBlog | Admin100 KB Swing (32/24kg)
Every time you put the KB down, perform 100m Front rack walk with KB
Rest 2min
800m Waiters Carry with KB
Every time you put the KB down, perform 10 KB Swings
PART 1:
To be done 30 minutes before class
For time:
21-15-9
Front squat (185/125)
GHD sit up with Med-ball (14#/10#)
– Goal is to finish under 6 minutes. There should be minimal breaks on each movement, so scale down the loading if necessary.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 30 minutes
3 rounds for time:
200m Odd object carry
– Goal is to find a heavy, awkward object and carry it 200m. Rest as needed between efforts. Compare to 8/19, use a heavier object, carry it in a different style, or the same from last time and go faster.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
26 Sep WOD – Tuesday 26 September 2017
WodBlog | AdminWOD
1-2-3-4-5-6-7-8-9-10
Thrusters
10-9-8-7-6-5-4-3-2-1
Strict Pullups
Finisher
50 x “twofer” wall balls
Do Beyond Rx’d programming for the day.
Rest 30 minutes
3 rounds for quality:
10 Stiff-leg Deadlift (185/125)
20 Back squat (185/125)
30 Walking lunges – Back rack (185/125)
– Goal is to finish each round, setting the barbell down as little as possible. Rest as needed between rounds.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
22 Sep WOD – Friday 22 September 2017
WodBlog | AdminSumo Deadlift
1-1-1-1-1-1-1
PART 1:
To be done 30 minutes before class
Hang Power Snatch
1-1-1-1-1-1-1
-Use the heaviest weight you can for each set.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
5 rounds for time:
400m Run
75 Double unders
– Goal is to complete as many rounds unbroken as possible. Finishing under 15 minutes is a good time to shoot for.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
21 Sep WOD – Thursday 21 September 2017
WodBlog | Admin1 Mile Run
100 Double Unders
800m Run
50 Double Unders
400m Run
REST DAY
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
20 Sep WOD – Wednesday 20 September 2017
WodBlog | AdminCINDY
AMRAP 20min
5 Pullups
10 Pushups
15 Air Squats
To be done 60 minutes before class
Clean & Jerk
1-1-1-1-1-1-1
-Use the heaviest weight you can for each set.
Strict Press
3-3-3-3-3-3-3
-Use the heaviest weight you can for each set.
Do Beyond Rx’d programming for the day.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
19 Sep WOD – Tuesday 19 September 2017
WodBlog | Admin500m Row
Then perform:
3 Rounds
10 Power Snatch (115/75lbs)
10 Slamballs
Then perform:
500m Row
PART 1:
To be done 30 minutes before class
For time:
15-12-9
Bar Muscle up
Stone to shoulder
– Goal is to finish under 7 minutes. Males use a stone between 100# – 150#, Females 70# – 100#.
PART 2:
Do Beyond Rx’d programming for the day.
Rest 10 minutes
For time:
100 GHD sit ups
– Scale to 60 reps if you have not been doing this movement regularly. Compare to 8/22.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
18 Sep WOD – Monday 18 September 2017
WodBlog | Admin10 Thrusters (95/65lbs)
8 Thrusters (115/75lbs)
6 Thrusters (135/95lbs)
4 Thrusters (155/115lbs)
2 Thrusters (185/135lbs)
Rest 5min
HSPU Challenge
Do Beyond Rx’d programming for the day.
Rest 10 minutes
For time:
40-30-20-10
DB Step up (50#/35#)
Toes to bar
– Goal is to finish in 12 – 15 minutes. Be careful with big sets as this is a “grippy” workout.
For quality:
50 Strict Pull-ups
50 Strict Ring dips
50 Triple unders
– Goal is to complete the reps in as few sets as possible. Compare to (8/23).
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
15 Sep WOD – Friday 15 September 2017
WodBlog | Admin5 rounds
30sec Toes to Bar
30sec Rest
30sec Pushup
30sec Rest
30sec Strict Pullups
30sec Rest
30sec Clapping Pushup
30sec Rest
To be done 45 minutes before class
“Amanda .45”
For time:
13-11-9-7-5
Muscle up
Squat Snatch (135/95)
– Goal is to finish under 15 minutes, and under 12 minutes if you have good capacity with muscle ups. Steady, consistent sets will pay off in those later rounds and prevent too much slow down from failed reps.
Do Beyond Rx’d programming for the day.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
14 Sep WOD – Thursday 14 September 2017
WodBlog | Admin2 rounds
18 KB weighted Step Ups (16/12kgs)
9 Ring Muscle Ups
REST DAY
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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