Today’s Wod
Nov 17 2019
WARM UP – MOBILITY
Big dynamic warmup
—
BB C&J warmup for WOD A
WOD A
SEGMENTED CLEAN DL + CLEAN PULL + CLEAN + JERK
– Segmented DL: 2 sec pause just off floor, knees, high hang
20 mins to build to a heavy set in the complex
WOD B
GOOD MORNING X 6
Alt. E90SECS x 4 sets of each:
1) 8-8-6-6 Good mornings
2) 8-8-6-6 DB split press
WOD C
4 Super sets:
10 Double DB upright rows w/ secs negative
15-20 Supinated banded low rows
– rest 90 secs –
Weekly Summary
Program Summary: Nov 11th – Nov 17th
Monday: Remembrance Day WOD “Nutts”
Tuesday: Sumo deadlift / WOD
Wednesday: Big conditioning WOD
Thursday: Upper body / WOD
Friday: Squat / WOD
Saturday: Benchmark
Sunday:
Program Summary: Nov 4th – Nov 10th
Monday: Squat / lower body
Tuesday: Jerk / WOD
Wednesday: Big conditioning WOD
Thursday: Sumo deadlift / WOD
Friday: Open WOD 20.5
Saturday: Memorial WOD for Richard Neindorf
Sunday: Snatch / strength work
Program Summary: Oct 28th – Nov 3rd
Monday: Mixed met-con / core work
Tuesday: Squat / lower body
Wednesday: Big conditioning WOD
Thursday: Spooky Halloween partner WOD!
Friday: Sumo deadlift / WOD
Saturday: Open WOD 20.4
Sunday:
Wod Archive
Nov 17 2019
WARM UP - MOBILITY Big dynamic warmup --- BB C&J warmup for WOD A WOD A SEGMENTED CLEAN DL + CLEAN PULL + CLEAN + JERK - Segmented DL: 2 sec pause just off floor, knees, high hang 20 mins to build to a heavy set in the complex WOD B GOOD MORNING X 6 Alt. E90SECS x...
Nov 16 2019
WARM UP - MOBILITY Agility ladder + dynamic WOD A STEWIE & BRIAN PT. 1 OF 2 12 min AMRAP with a partner: 30 Cal bike 45 Ball Slams 40/30lb 6 Rope climbs --- - Split reps as evenly as possible - rest 6 mins between pt. 1 & 2 - STEWIE & BRIAN PT. 2 OF 2 12...
Nov 15 2019
WARM UP - MOBILITY Dynamic hip openers Banded glute/squat warmup WOD A PAUSE BACK SQUAT X 3 E2MOM x 6 sets: 3 Pause back squats --- - 3 secs pause in bottom position - Approx 55-65% - the goal is not to max out today, keep reps fast and explosive WOD B HAWAII 5-0 5...
Nov 13 2019
WARM UP - MOBILITY Skipping + dynamic warmupWOD A WHERE THE PARTY AT PT. 1 OF 4 7 min AMRAP: 15 Cal Ski 10 D-ball over shoulder 100/70lb - rest 3 mins before starting part 2 - WHERE THE PARTY AT PT. 2 OF 4 7 min AMRAP: 400m Row 80 Double unders - Rest 3 mins before...
Nov 12 2019
WARM UP - MOBILITY 3-4 mins dynamic --- 2 rounds: 5 Bird-dogs /side 10 Straight leg sit-ups 5 KB RDL's /side 10 Sumo squats - KB held in goblet position WOD A E90SECS x 8 super sets (12 mins) 3 Sumo deadlifts 6-8 Push-ups --- - This is a de-load week for deadlifts,...
