Warm-up Partner Up Run 400m w/ Sandbag – switch at the 400m line Come inside Partner A: 10 Sandbag Front Squats Partner B:AMRAP Burpees Partner A: 10 Sandbag Ground to Overhead Partner B: AMRAP Inchworms w/ push up Then as a team – 10 sandbag up & over pull up structure (5 each) Warm up […]
Warm-up Partner Up Run 400m w/ Sandbag – switch at the 400m line Come inside Partner A: 10 Sandbag Front Squats Partner B:AMRAP Burpees Partner A: 10 Sandbag Ground to Overhead Partner B: AMRAP Inchworms w/ push up Then as a team – 10 sandbag up & over pull up structure (5 each) Warm up […]
Warm-up 15/12 Cal Row 5 Wall Climbs 15/12 Cal Row 20 Shoulder Taps *Freestanding if able 15/12 Cal Row 20 Good mornings Mobilize overhead position – with bands, barbell smash, lax ball, etc. (athlete’s choice) Test Max Freestanding Handstand Hold Strength 1. Work up to Max weight for the complex: 1 Push-press 3 Push-jerks 2. […]
Warm-up With General Class WOD “Badger” 3 Rounds 30 Squat Cleans (95,65) 30 Pull-ups 800m Run Scores/Comments from Badger on 10/1/15
Warm-up With a lighter kettlebell 5 Arm bar stretch/side 5 TGU/side 5 Windmills/side 10 SA Thrusters per side Use kettlebell to mobilize bottom of squat position and to mash shoulders Skill Kettlebell Snatch Double KB Overhead Squats -Spend 10-15 minutes working on KB snatch technique and then overhead squat. See what you can pull on […]
Floater From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform 3 rounds of: 6 pull-ups 12 push-ups 18 squats Etc. Continue for as long as […]
Warm-up With general class Skill Sled Push Kettlebell Thruster WOD Teams of 3 Stadium Style 3 rounds 20 Toes to Bar 20 Box Jumps 20 Kettlebell Thrusters (1.5,1) -take a knee at the end of each movement. Once all 3 team members have taken a knee, rotate -once complete make your way as a team […]
Warm-up 25/20 Cal Row then Grab KB 3 Rounds 10 SLDLs (5ea side) 10 SA PP (5ea side) Skill Handstand Walk Strength– super set format 1. Deadlift 5-5-5-5 Push-press 1-1-1-1 WOD 3 Rounds 10 Hang Squat Snatches (115/80) 25/20 Calorie Row 100 ft Handstand Walk Regional- 50ft Open- 25ft
Warm-up 3 Rounds 30 Double Unders 20 Med Ball Hollow Rocks 10 Muscle Clean + Strict Press Skill Legless Rope Climb -practice kip 5 for time Strength/Gymnastics 5 rounds NOT for time of:* Max Power Cleans @BW Max Strict HSPU No rest between movements, 3 minute rest between rounds -WOD credit- comp train WOD 2 […]