Today’s Wod
Sept 26 2023
WARM UP – MOBILITY
Dynamic shoulder & thoracic rotations and warm-ups
Light plate shoulder/back activations (delt raises, cuban rotations, ATYTs etc.)
Green band shoulder stretches (Lats/OH, Pecs, Posterior delt ect.)
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Tech: Shoulder press + Strict pull-up, and review WOD A
WOD A
Every 3:30 x 4 sets:
10, 10, 8, 8 Shoulder press
+ Strict pull-ups:
Set 1) ME (-2) Pronated @ body weight
Set 2) ME (-2) Supinated @ body weight
Set 3) ME pronated to failure w/ band
Set 4) ME supinated to failure w/ band
*For sets 3-4: If 1+2 combined is under 20 reps, add a green band, if over 20+ then add a thin band.
Use a band for sets 1&2 if you can not do 4-5 strict pull-ups, then add another (or thicker) band for sets 3-4.
(If you did this last week aim for 1-2 more reps on each set)
SHOULDER PRESS X 8
SHOULDER PRESS X 10
WOD B
PUT YOUR HANDS UP FOR DETROIT
Complete for time:
30 Toes to Bar
30 Shoulder to overhead (115/75 lbs)
30 Chest-to-bar Pull-Ups
30 Shoulder to overhead (115/75 lbs)
30 Toes to Bar
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Scale C2B to regular pull-up, jumping variation, or ring rows
Choose a BB/S2OH weight where you can complete 12-15 reps, or complete the 30 in 3-4 sets.
ACCESSORY
3 sets: rest as needed
16-20 Alt. front + side delt raises (light DB or plates)
16-20 Alt. DB bicep curls
12-15 Seated french press (single DB)
Weekly Summary
Program Summary: Sept 25th – Oct 1st
Monday: Deadlift + Rowing Intervals
Tuesday: Shoulder press + WOD
Wednesday: Long conditioning WOD
Thursday: Front Squat + LB Strength
Friday: Gymnastics / Mixed movement WODs
Saturday: Conditioning / Benchmark
Sunday: Clean & Jerk + Back squat / Accessory
Monday: 9 & 10:30 Classes: Truth & Reconciliation WOD
Program Summary: Sept 18th – 24th
Monday: Shoulder press / Strict pull-up + Partner WOD
Tuesday: Deadlift + Lower body strength (Optional Conditioning)
Wednesday: Conditioning Intervals
Thursday: UB Gymnastics / Skills / Conditioning
Friday: Front Squat + WOD
Saturday: Benchmark / Conditioning
Sunday: Snatch + Accessory Strength
Program Summary: Sept 11th – 17th
Monday: Deadlift + Rowing Intervals
Tuesday: Shoulder press + WOD
Wednesday: Conditioning WOD
Thursday: Front Squat + LB Strength
Friday: Bench/Row + WOD
Saturday: Benchmark / Conditioning WOD
Sunday: Clean & Jerk + Back squat / Accessory
Wod Archive
Sept 26 2023
WARM UP - MOBILITY Dynamic shoulder & thoracic rotations and warm-ups Light plate shoulder/back activations (delt raises, cuban rotations, ATYTs etc.) Green band shoulder stretches (Lats/OH, Pecs, Posterior delt ect.) --- Tech: Shoulder press + Strict pull-up, and...
Sept 25 2023
WARM UP - MOBILITY Review rowing technique then; 2-2:30 min Row Dynamic lower body warm-up (leg swings, floor sweeps, iron cross, etc.) (start on either then swap) --- With an empty barbell: 12-15 reps each Good mornings Side bends/side Bent over rows Hollow leg...
Sept 24 2023
WARM UP - MOBILITY Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.) --- Dowel dislocates, overhead squats, snatch warm-up/primer drills and WOD A+B review. WOD A SNATCH PULL, HANG SNATCH, SNATCH You may drop and re-set...
Sept 23 2023
WARM UP - MOBILITY Dynamic running warm-up or warm-up games Full body stretch out (hips/hamstrings/overhead) Barbell review: Push press + Sumo deadlift high pull WOD A RUNNING FROM THE SASQUATCH Complete for time: 800m Run 75 Ab-mat sit-ups --- 21-18-15-12-9 reps of:...
Sept 22 2023
WARM UP - MOBILITY Dynamic hip + thoracic rotations, pre squat hip/ankle mobility Air squat / Front squat warm-up drills Review WOD A and warm-up to starting weight WOD A Every 2:30 min x 5 sets: 4 Front squats, @75-85% of 1RM Or, start at a moderate/smooth working...
